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Monday, Apr 19, 2021

By April 18, 2021April 26th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

2 Rounds (each)
Partner Rowling
*synchro burpees for every meter over/under (Max of 5 penalty burpees)
5 min AMRAP
30-sec jump rope
6 lunges (in place)
5 synchro v-ups (each side)
5 scap pull-ups

**2. Workout Prep**
1 set (each)
15 Sec. Row (workout Pace)
4 Jumping Split Lunges (total)
2 Knees to Elbows + 2 Toes to Bar

Days of Thunder
Teams of 2 (1:1)
10 rounds (each)
12/10 Calorie Row
10 Alternating Jumping Split Lunges (5 each leg)
8 Toes to Bar

1 min quad smash (each side)
1 min seal pose (each side)
1 min palm smash w/ lacrosse ball (each side)

Shoulder Rotation Capacity
⚠️Upgrade Alert⚠️ The push up plus is a good movement for engaging the serratus and shoulder complex, but there are some limitations to being in that closed chain environment, specifically as it pertains to rotational capacity.

Here are a few open chain alternatives you can try that will have implications to your bench press and other movements that involve the press shape/archetype. Prioritize rotation!

CrossFit Lynchburg

Author CrossFit Lynchburg

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