Skip to main content

Wednesday, Sep 8, 2021

By September 7, 2021September 15th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
6 min AMRAP
5 Wall Balls (focus on breathing/arm cycling)
5 Slow and Controlled Push-Ups
5 Stepback Lunges (each side)
3 World’s Greatest Stretch (each side)

**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 80%. Ensure athletes focus on a deep stomach breath, stay tall with the chest, and drive through the floor.

**3. Workout Prep**
1 set
5 Wall Balls (workout weight)
3 Deficit Push-Ups
10m Dumbbell Lunge Walk

Back Squat 6×2
2 Back Squat x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

“Semi-Charmed Life”
3 Rounds
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)

Stiff Hips Are Complicating Your Spinal Mechanics
If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply