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Tuesday, Sep 7, 2021

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

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
7-minute Amrap
30-second Jump Rope
10 Cossack Squats (5 each leg)
5 Muscle Cleans (Empty Bar)
5 Front Squats (Empty Bar)

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Make sure to have a spotter nearby when the weight gets heavier. Remember shoulder blades glued to the bench and stay tight.

**3. Workout Prep**
50m Run (workout pace)
3 Squat Cleans (light)
50m Run
2 Squat Cleans (moderate)
50m Run
1 Squat Clean (heavy)

Bench Press 6×2
2 Bench Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

“Third Eye Blind”
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)

Peeing When You Jump Rope
First, you’re not alone. It’s more common than you think. (Happens to Optimus there All. The. Time.) 💦

If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

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