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Thursday, Sep 16, 2021

By September 15, 2021September 23rd, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 Deadbugs (each side)
5 Hang Muscle Clean (Empty Bar)
5 Shoulder Press (Empty Bar)
10 yd sled push
10 yd sled pull
5 yd butt kickers
5 yd high knees
* If no sled then perform either 30 seconds on a bike or 10 Air Squats

**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**
2 rounds each
4 Toes to Bar
2 Hang Squat Cleans (build in weight)
10 Yard Sled Push

Shoulder Press 1×1
Shoulder Press:
* Rest a little longer than normal between sets when you reach heavier weights *

Tampa Bay Buccaneers
3 person team
5 rounds (each – 1:2/work:rest))
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges

If You’re Lacking Shoulder Function, Prime Your Rotation
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CrossFit Lynchburg

Author CrossFit Lynchburg

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