Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run then…
2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict pull-up
MIN 2 – 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
(No Measure)
Workout
Rx: Metcon (Time)
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Muscle-Ups**
21 Box Jump (24/20)
**Rx+= Ring MU
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)
INT: Metcon (Time)
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Burpee to C2B Pull-up
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)
BC: Metcon (Time)
4 ROUNDS FOR TIME
10 KB Deadlift
7 Burpee to Target
21 Box Step Up (24/20)
(Score is Time)
