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Thursday, Aug 12, 2021

By August 11, 2021August 19th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
3 rounds
10 Alternating Dumbbell Bench (total)
10 Dumbbell Bent over rows
10 Wall Ball Front Squats
20 Plate Hops

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

**3. Workout Prep**
2 Sets
10 Jumping Air Squats
100m Run
5 Wall Balls (focus on cycling the arms)
– rest 30 seconds between sets –

Bench Press 5×4
4 Bench Press x 5 sets @80% of 1RM

* Complete a set every 1 minute 45 seconds *

Black Coffee
Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *

Mayhem Ready The Pistol Archetype
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CrossFit Lynchburg

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