Forever Young CrossFit – CrossFit
Rowl-off Warm-up (No Measure)
Try to hit exactly _____ meters [Coaches Choice]
– If above or below, do that many reps of the exercise
– If SPOT-ON, everyone but the rower does 10 reps
*COACH ENTER EXERCISES AS COMMENT*
KB Deadlift
Push-ups
KB Press (ttl)
Deadlift
ON A 15:00 RUNNING CLOCK…
Establish 3RM Deadlift
START WITH WARM-UP SETS:
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
4 Reps – Heavy
3 Reps – Add weight until max is found
“We Going Down” Rx (Time)
FOR TIME
21 – 15 – 9
Cal Row/Bike
15 – 12 – 9
Deadlift [275/185]
12 – 9 – 6
Strict HSPU
*Workout is performed 21
cals on bike, 15 deadlifts,
then 12 strict hspu and so
on…
“We Going Down” INTERMEDIATE (Time)
FOR TIME
21 – 15 – 9
Cal Row/Bike
15 – 12 – 9
Deadlift [255/155]
12 – 9 – 6
HSPU
*Workout is performed 21
cals on bike, 15 deadlifts,
then 12 strict hspu and so
on…
“We Going Down” BOOTCAMP (Time)
FOR TIME
15 – 12 – 9
Cal Row/Bike
12 – 9 – 6
KB Deadlift [53/35]
9 – 6 – 3
Box HSPU
*Workout is performed 15
cals on bike, 12 deadlifts,
then 9 strict hspu and so
on…
