Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
10 Tempo Air Squats (5-0-5)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)
10 Dubs or 20 Singles
Back Squat
STRENGTH
5×1 (2-0-1)
Back Squat @80-90% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 6 of Squat Cycle.
Very heavy but doable for
this week’s effort. Next
week will be our test week
of single reps building to
new 1RM.
“Back to Back” Rx (AMRAP – Reps)
9 MIN AMRAP
9 Back Squat (155/105)
21 Unbroken Double Unders*
*:30 of attempts or 1:00
Max on each DU station
through the workout. If not
unbroken, no rep.
“Back To Back” INTERMEDIATE (AMRAP – Reps)
9 MIN AMRAP
9 Back Squat (135/95)
42 Unbroken Singles*
*:30 of attempts or 1:00
Max on each Single station
through the workout. If not
unbroken, no rep.
“Back To Back” BOOTCAMP (AMRAP – Reps)
9 MIN AMRAP
9 Goblet Squat
21 Singles*
*Athletes should try their best
at doing the 21 Singles unbroken.
