CF 04/03/19

Forever Young CrossFit – CrossFit

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Medball Targets Warm-up (No Measure)

PLAY FOR 8 MINUTES

Standing behind the line, throw the ball at the medballs.

Must be a direct hit. Cannot Roll, Kick, or bounce!

The medball you hit, is the number of reps EVERYONE has.

CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12

*COACH ENTER EXERCISES AS COMMENT*
1. Goblet Squat (KB)

2. KB Clean (ttl)

3. Side Lunge (ttl)

4. KB Press (ttl)

Rower Work (Power) (4 Rounds for reps)

SCORE = average wattage (power) for each:

– 90 Seconds

– 1 Minute

– 30 Seconds

– 15 Seconds

Coaching: 1:1 Recovery (if 10 people or less)

2 WODs O’ Fun RX (2 Rounds for reps)

– – – – – – – – WOD 1 – – – – – – – –

7 MIN AMRAP

2 Front Squat (185/135)

4 Handstand Push-up

– – – – – – – – – – – – – – – – – – – –

NO REST BETWEEN WODS

– – – – – – – – WOD 2 – – – – – – – –

7 MINUTES TO COMPLETE:

2 Sets of Max Front Squat*

*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps

– – – – – – – – – – – – – – – – – – – – – –

SCORE 1 = Total Reps of WOD 1

SCORE 2 = Highest number of reps done in 1 set. NOT Total reps added up.

2 WODs O’ Fun INTERMEDIATE (2 Rounds for reps)

– – – – – – – – WOD 1 – – – – – – – –

7 MIN AMRAP

2 Front Squat [135/95]

4 Modified HSPU [15 + ABMAT]

– – – – – – – – – – – – – – – – – – – –

NO REST BETWEEN WODS

– – – – – – – – WOD 2 – – – – – – – –

7 MINUTES TO COMPLETE:

2 Sets of Max Front Squat*

*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps

– – – – – – – – – – – – – – – – – – – – – –

SCORE 1 = Total Reps of WOD 1

SCORE 2 = Highest number of reps done in 1 set. NOT Total reps added up.

2 WODs O’ Fun BOOTCAMP (2 Rounds for reps)

– – – – – – – – WOD 1 – – – – – – – –

7 MIN AMRAP

2 KB Goblet Squat

4 Box HSPU [or Push-up]

– – – – – – – – – – – – – – – – – – – –

NO REST BETWEEN WODS

– – – – – – – – WOD 2 – – – – – – – –

7 MINUTES TO COMPLETE:

2 Sets of Max Goblet Squat*

*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps

– – – – – – – – – – – – – – – – – – – – – –

SCORE 1 = Total Reps of WOD 1

SCORE 2 = Highest number of reps done in 1 set. NOT Total reps added up.