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Tuesday, Jun 22, 2021

By June 21, 2021June 29th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (Max 5 burpee penalty)
3 x (1+1+1) – Power Clean +Jerk Dip + Jerk
4 Down dog/seal pose transitions

**2. Workout Prep**
At workout pace (have athletes practice getting on and off the rower)
2 sets
10 sec. Row
2 Burpees
– rest 30 seconds between sets –

**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:

– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.

3 x (1+1+1) – Power Clean +Jerk Dip + Jerk (Start light and add weight)

– into the complex –

Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees

Pause Clean + Clean + Pause Jerk 3×4
Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

Clean and Jerk 3×1
Clean and Jerk:
3×1 @ 85-95% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

MayhemReady: Make Your Low Back Feel Better
If you want all the Ready State has to offer, you can sign up at anytime here:

Clean and Jerk 3×1
Clean and Jerk:
6×2, use moderate to heavy load
*Rest 60-90 seconds between sets*

Every 2:00 (8 sets)
10/8 Calorie Row
10 Burpees

CrossFit Lynchburg

Author CrossFit Lynchburg

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