Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
600m Run
into…
3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Strength
Clean and Jerk (1×1)
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
Workout
“California Love” Rx (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)
*Athletes must perform 5
burpees after every 5 reps of
C&J. Workout ends with 5
burpees after the 30th rep.
“California Love” INTERMEDIATE (Time)
FOR TIME
30 Squat Clean & Jerk* (115/75)
*Athletes must perform 5
burpees after every 5 reps of
C&J. Workout ends with 5
burpees after the 30th rep.
“California Love” BOOTCAMP (Time)
FOR TIME
30 MB Clean & Press*
*3 Burpees after every 5 MB C&P. Finish WOD with Burpees.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling*
*Focus on quads and hips
