Forever Young CrossFit – Weightlifting for CrossFit
WL – Catalyst Athletics Warm-up 2.0 (No Measure)
Walking lunge and twist (down & back)
Walking triangle (down & back)
Walking lunge & reach (down)
Inchworm (back)
Wrist Circles 10 reps in each direction
Elbow Circles 10 reps in each direction
Arm Circles 10 reps in each direction
Over and back 10 reps
Arm rotations (Egyptians) 10 reps in each direction
Tricep stretch and side bends 10 reps in each direction
Bow & Bend 10 reps
Scorpions 10 reps in each direction
Torso rotations 10 reps in each direction
Hip rotations 10 reps in each direction
Knee rotations 10 reps in each direction
Single leg balance 10 reps each leg
1: Shoulder Press (3-3-3-3-3-3-3-3; the AMRAP@75% of 3RM)
take 8 sets to find 3RM, then AMRAP
2: Pause Back Squat (3-3-3-3-3-3-3-3; the AMRAP@75% of 3RM)
take 8 sets to find 3RM, then AMRAP
3: Pause Deadlift (3-3-3-3-3-3-3-3; the AMRAP@75% of 3RM)
perform a 3 sec motionless pause just below your knee
take 8 sets to find 3RM, then AMRAP