Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge Ups Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) High knees Butt kickers Frankenstein walks Sideways jumping jacks left hip leading Sideways jumping jacks right hip leading Carioca w/ left hip leading Carioca w/ right hip leading Straight Leg Bear Crawl Down (down & back) Crab Walk (down & back) Knee rotations […]
Forever Young CrossFit – CrossFit View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) R1: 8 Cal Row 8 Ring Rows 8 Push-ups 8 Slam Ball Deadlift 8 Alt. Lunges :30 Samson Stretch R2: 8 Cal Row 8 Scap Pull ups 8 Hands release Push ups […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate Hops Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2 ROUNDS 5 Heels Elevated Squats (3311) 5 Toes Elevated Squats (3311) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set of DBs: 2 ROUNDS […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad Jumps Strength Metcon (Weight) ON A 13:00 RUNNING CLOCK… Build to a “Heavy” Set of the Following Complex: […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-Up (No Measure) High knees Butt kickers Frankenstein walks Sideways jumping jacks left hip leading Sideways jumping jacks right hip leading Carioca w/ left hip leading Carioca w/ right hip leading Straight Leg Bear Crawl Down (down & back) Crab Walk (down & back) Knee rotations […]
