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Wednesday, Aug 4, 2021

By August 3, 2021August 11th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
7 min AMRAP
30-sec assault bike (easy pace)
5 Single Arm DB Strict Press (each side)
3-inch worms + extra pushup
5 Kipping Pull-ups

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**
1 set
20 Sec. Assault Bike (workout pace)
5 Single Arm DB Push Press (Left and Right) at workout weight
1 Bar Muscle Up

Shoulder Press 6×3
3 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

I’ve done my sentence
4 rounds
20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 – right)
8 Single Arm DB Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups

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CrossFit Lynchburg

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