Forever Young CrossFit – CrossFit
General Warm-Up 1.2 (No Measure)
400m run or 2 min jumping rope (coach’s choice)
Super slow strict push ups (10 reps)
Side planks (30 sec/arm)
Planche push ups (10 reps)
Handstand hold or front plank hold (1min)
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
Broad jump (length of gym; down & back)
Split Jerk
20 MINUTES TO FIND:
Heavy set of 2 Split Jerk
START WITH WARM-UP SETS:
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
2 Reps – Repeat, adding weight
Jerkin’ Jumpin’ RX (AMRAP – Reps)
10 MIN AMRAP
2-4-6-8-10-Etc
Jerk (135/95)
10-15-20-25-Etc
Dubs
RX+ = Dubs must be unbroken
Jerkin’ Jumpin’ INTERMEDIATE (AMRAP – Reps)
10 MIN AMRAP
2-4-6-8-10-Etc
Jerk (115/75)
10-15-20-25-Etc
Singles
RX+ = Singles must be unbroken
Jerkin’ Jumpin’ BOOTCAMP (AMRAP – Reps)
10 MIN AMRAP
2-4-6-8-10-Etc
Press (Plate)
10-15-20-25-Etc
Singles
