Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
Forever Young CrossFit – CrossFit
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 (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)
Extended Warm-up
Bear Complex (Build to Moderate-Heavy)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of “Bear Complex”
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.
(Score is Load)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 Reps of “Bear Complex” (135/95)|(95/65)*
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.
(Score is Time)
