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Wednesday, Sep 15, 2021

By September 14, 2021September 22nd, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Row
– Into –
3 sets
1 Zombie Rope climb or 5 Single Arm Ring Row (each)
10 Alternating V-Ups
5 Deadlifts (empty bar – begin to build for strength)

**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**
1 set
1 Rope Climb
2 Deadlifts (After the strength your deadlift will be warm)

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

Green Bay Packers
5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/225)

Pressurize From the Top On The Deadlift After Back Injury
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CrossFit Lynchburg

Author CrossFit Lynchburg

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