04/26/2019

Forever Young CrossFit – Weightlifting for CrossFit

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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