Skip to main content

Tuesday, Jun 1, 2021

By May 31, 2021June 8th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
200m Run
1:00 Row
1:00 Bike

**2. Workout Prep**
– @Workout Pace –
20 Sec. Row
20 sec. bike

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk

– Into complex –

Boston Harbor
15 min AMRAP
Row (calories)
Bike Erg (calories)

Deadlift to mid thigh + Pause Clean + Clean + Jerk Dip + Jerk 3×5
Deadlift to mid thigh + Pause Clean (pause in recieve for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.
* Rest 60-90 secs between sets

Click “Workout prep notes available” directly below for the full description

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

Are Your Hamstrings Stiff?
If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply