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Monday, Sep 20, 2021

By September 19, 2021September 27th, 2021No Comments
CFM Programming Overview WK69

Sept 20 Warm Up

Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
7 min AMRAP
20-sec single unders
10 Sit-Ups
5 Strict Pull-ups or Ring Rows
5 Push-ups

**2. Workout Prep**
3 sets
10 Double Unders
4 GHD’s
2 Burpee Pull-Ups *
* 2nd set: 2 Burpee Chest to Bar
* 3rd set 2 Burpee Muscle Ups

Sept 20 Whiteboard

Sept 20 Workout

The Suicide Squad
5 Rounds
60 Double Unders
15 Strict Sit Ups
5 Burpee Pull Ups

Bench Press 4×12
Bench Press for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps

Superset with Bent Over Rows

DB/KB Bent Over Row 4×12
Bent Over Row for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps

Mayhem Ready: Use your warm up to remind your body and mind what’s possible
If you have trouble getting warm or being in good position for our squats, then try this!

If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

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