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Monday, Sep 27, 2021

By September 26, 2021September 30th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
6 min AMRAP
10 alt. DB Snatch (light weight – focus on transition)
5 Scap Pullups
5 Down Dog/Seal Pose Transitions
3 Up-Downs

**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
– rest 30 seconds between sets –

Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell

-Rest 5:00-

For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups

Mayhem Ready: Sneaky ways to a better overhead position
If you want all the Ready State has to offer, you can sign up at anytime here:

Double DB Bench Press 4×10
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same across all sets.

Single Arm Standing Tricep Extension w/ band 4×12
Single Arm Standing Tricep Extension w/ band
4 set: 12-15 reps

CrossFit Lynchburg

Author CrossFit Lynchburg

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