Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
50m Run
8 Squat
0:30 Squat Hold
20 Dubs/Singles
10 Press (Plate)
8 Knees-above-hips (On Bar)
Extended Warm-up (No Measure)
Coach will explain workout, then you have:
8 MINS TO COMPLETE
3 Warm-up Sets of 5
– Back Squats
– Toes-2-Bar
– Wall Balls
*Start light/easy and work your way up to workout weight/modification
Time for Stations RX (4 Rounds for time)
If you complete the work early, rest until the end of the time limit.
3 MINS TO COMPLETE [0:00-3:00]
40 Back Squat (135/95)
– – – – – – – – – – – – – – – – – – – – – – – – – –
4 MINS TO COMPLETE [3:00-7:00]
30 Toe to Bar
30 Burpee
– – – – – – – – – – – – – – – – – – – – – – – – – –
5 MINS TO COMPLETE [7:00-12:00]
80 Wall Ball (20/14)
– – – – – – – – – – – – – – – – – – – – – – – – – –
6 MINS TO COMPLETE [12:00-18:00]
400m Run
200 Dubs
– – – – – – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Time to complete Back Squat
SCORE 2 = Time to complete T2B + Burpee
SCORE 3 = Time to complete Wall Ball
SCORE 4 = Time to complete Run + Dubs
*calculate time to complete, don’t just enter the time on the clock
*DIDN’T FINISH? Add 1 second to the time cap for each Rep not completed.
Time For Stations INTERMEDIATE (4 Rounds for time)
If you complete the work early, rest until the end of the time limit.
3 MINS TO COMPLETE [0:00-3:00]
40 Back Squat (95/65)
– – – – – – – – – – – – – – – – – – – – – – – – – –
4 MINS TO COMPLETE [3:00-7:00]
30 Toes-2-Shoulder
30 Burpee
– – – – – – – – – – – – – – – – – – – – – – – – – –
5 MINS TO COMPLETE [7:00-12:00]
80 Wall Ball (14/12)
– – – – – – – – – – – – – – – – – – – – – – – – – –
6 MINS TO COMPLETE [12:00-18:00]
400m Run
250 Singles
– – – – – – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Time to complete Back Squat
SCORE 2 = Time to complete T2S + Burpee
SCORE 3 = Time to complete Wall Ball
SCORE 4 = Time to complete Run + Singles
*calculate time to complete, don’t just enter the time on the clock
*DIDN’T FINISH? Add 1 second to the time cap for each Rep not completed.
Time For Stations BOOTCAMP (4 Rounds for time)
If you complete the work early, rest until the end of the time limit.
3 MINS TO COMPLETE [0:00-3:00]
30 KB Goblet Squat
– – – – – – – – – – – – – – – – – – – – – – – – – –
4 MINS TO COMPLETE [3:00-7:00]
25 Toes-2-Pole
25 Half-Burpee
– – – – – – – – – – – – – – – – – – – – – – – – – –
5 MINS TO COMPLETE [7:00-12:00]
50 Wall Ball
– – – – – – – – – – – – – – – – – – – – – – – – – –
6 MINS TO COMPLETE [12:00-18:00]
200m Run
150 Singles
– – – – – – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Time to complete Goblet Squat
SCORE 2 = Time to complete T2P + H-Burpee
SCORE 3 = Time to complete Wall Ball
SCORE 4 = Time to complete Run + Singles
*calculate time to complete, don’t just enter the time on the clock
*DIDN’T FINISH? Add 1 second to the time cap for each Rep not completed.
