Forever Young CrossFit – CrossFit
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. Press (Plate)
2. Jump Squat
3. Push-up
4. Side Lunge (ttl)
“The More the Better” RX (AMRAP – Rounds and Reps)
I. ON A 12:00 RUNNING CLOCK…
Buy in: 1 Mile Run
MAX OH Squat
*Choose 1 weight. Goal is to move most load (reps x weight)
– – – – – 5 MIN REST – – – – –
II. 12 MIN AMRAP
4 Strict Pull-ups
8 Hand Release Push-ups
12 Sit-ups
Score 1: Total Load Moved ( OH Squat)
[Example: 10 OH Squats with 100lbs = 1,000]
Score 2 : Total Reps
“The More the Better” INTERMEDIATE (AMRAP – Rounds and Reps)
I. ON A 12:00 RUNNING CLOCK…
Buy in: 1 Mile Run
MAX OH Squat
*Choose 1 weight. Goal is to move most load (reps x weight)
– – – – – 5 MIN REST – – – – –
II. 12 MIN AMRAP
4 Pull-ups
8 Push-ups
12 Sit-ups
Score 1: Total Load Moved ( OH Squat)
[Example: 10 OH Squats with 100lbs = 1,000]
Score 2 : Total Reps
“The More the Better” BOOTCAMP (AMRAP – Rounds and Reps)
I. ON A 12:00 RUNNING CLOCK…
Buy in: 800 meters Run
MAX Goblet Squat
*Choose 1 weight. Goal is to move most load (reps x weight)
– – – – – 5 MIN REST – – – – –
II. 12 MIN AMRAP
4 Jumping Pull-ups
8 Push-ups [on knees]
8 Sit-ups
20 Jumping Jacks
Score 1: Total Load Moved ( OH Squat)
[Example: 10 OH Squats with 100lbs = 1,000]
Score 2 : Total Reps
