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Wednesday, Jul 7, 2021

By July 6, 2021July 14th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
6 min AMRAP
30-second assault bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs

**2. Workout Prep**
2 sets
10 Second Assault Bike (Workout Pace)
2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 working sets (light)
3 Front Squats (Athletes need to focus on pulling themselves down into the squat slow and controlled and then pressing up and exploding out of the hole!)
* Add weight to each set but not heavy *

– into 1RM –

Stars and Stripes Forever
Burpee Dumbbell Deadlift (50s/35s)
– 8/7 Calorie Echo Bike after each set –

Front Squat 1×1
Front Squat:
* Rest a little longer than normal between sets when you reach heavier weights *

Click “Workout prep notes available” in Coaches Notes below for the full description

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)

Mayhem Ready: The Front Rack Archetype
If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

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