Forever Young CrossFit – Weightlifting for CrossFit
Warm-up
1: WL – Half Thacker – Clean (No Measure)
10 Sec. in squatting quad. w/ clean grip
Then, Muscle clean
10 Sec. front rack hold
10 Sec. front squat hold
2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure)
From the squatting quad position*:
Muscle clean (3 reps)
Power clean (3 reps)
Power clean + Front Squat (3 reps)
Full clean (3 reps)
*The squatting quad position is, from a standing position squat down with knees parallel to hips, then place the bar on middle of the thigh
Weightlifting
1: Pause Clean (3-3-3-3-3-3-3-3; 3 sec hold)
Begin the lift as you would a clean, and when you reach the first prescribed pause height, hold that position for the prescribed time (usually 2-3 seconds).
Take 10 min, to work up to a technical 3RM
2: FS + SJ (8x(2+2) @ challenging weight)
front squat + split jerk
Take 15 min, to work up to a challenging 2+2
3: Front Rack Lunge (6-6-6-6-6-6-6-6)
Take 15 min, to work up to a challenging weight