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Monday, Jul 5, 2021

By July 4, 2021July 12th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
6 min AMRAP
30-second bike erg
1 rope pull (climb the rope as high as possible with 1 pull and come down)
5 elbow to floor stretch (each side)
5 Snatch Deadlift (PVC)
5 Muscle Snatch (PVC)

**2. Workout Prep**
– With Partner –
100m Run (Workout Pace)
1 Rope Climb (each)

**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:
3 sets (empty bar)
3 Snatch Deadlifts
3 Snatch High Pulls
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats

– Into 1RM –

Proud to be an American
Teams of 2
7 Rounds
177m Run (together)
20 Strict Pull Ups

* 16 minute Time Cap *

Muscle Snatch 1×1
Muscle Snatch:
Work to a Heavy Single in 12-15 min.

* After each muscle snatch perform 1 Overhead Squat to prepare for the next Movement Prep which also includes a heavy single Overhead Squat in the same 12-15 minutes *

Overhead Squat 1×1
Overhead Squat:
Work to a Heavy Single in 12-15 minutes (Same 12-15 minutes as Muscle Snatch)

* Heavy Muscle snatch should only take 5-6 minutes and then you will have the remaining time. *

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

Mayhem Ready: Improving And Making You More Effective At The Bottom Of Your Squat
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CrossFit Lynchburg

Author CrossFit Lynchburg

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