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Monday, Aug 9, 2021

By August 8, 2021August 16th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
7 min AMRAP
30-sec assault bike (easy pace)
30 sec bear crawl (down & back)
5 Knees to elbows
5 alt v-ups (each side)
5 Cleans and Jerks (empty bar)

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

**3. Workout Prep**
3 sets
3 toes to Bar
10 Sec. Assault Bike (workout pace)
2 Clean and Jerks (Build in weight)

Deadlift 5×4
4 Deadlifts x 5 sets @80% of 1RM

* Complete a set every 1 minute 45 seconds *

Buffalo Brew
3 rounds
21 Toes to Bar
12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)

Let’s Talk Foot Pressure (Part 1 of 4)
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CrossFit Lynchburg

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