Forever Young CrossFit – CrossFit
ROUNDS (Warm Up) (No Measure)
3 ROUNDS
15 Jumping Air Squats
20 Plank Shoulder Taps
20 PVC Pass-Thrus
10 PVC Overhead Squats
10 Samson Stretch
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
EXTENDED WARM-UP
EMOM x 6 MINUTES*
MIN 1 – Strict HSPU Skill Development
MIN 2 – 3-5 Reps of Deadlift
*HSPU practice should be
specific based on athlete’s
level of skill. Build weight on
DL toward starting weight for
workout.
“Strength To Survive” Rx (Time)
4 ROUNDS FOR QUALITY*
5 Deadlift (305/185)
10 Strict HSPU or DB Seated Strict Press (50/35)
20 Sit-ups
*DL Must be
performed unbroken and
controlled to the ground.
-18:00 Time Cap
“Strength To Survive” INTERMEDIATE (Time)
4 ROUNDS FOR QUALITY*
5 Deadlift (225/155)
10 Strict HSPU or DB Seated Strict Press (35/25)
20 Sit-ups
*DL Must be
performed unbroken and
controlled to the ground.
-18:00 Time Cap
“Strength To Survive” BOOTCAMP (Time)
4 ROUNDS FOR QUALITY*
5 KB Deadlift (53/35)
10 DB Strict Press (25/15)
15 Sit-ups
*DL Must be
performed unbroken and
controlled to the ground.
-18:00 Time Cap
