Announcements
Crossfit Open 2021 JUDGING TIMES:
Friday 6:45pm-7:45pm (no Crossfit class)
Saturday 9am-12pm
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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
4/4 Pigeon Stretch (:03 Hold on each side)
5/5 Single Arm DB Strict Press
10 Alt. Samson Lunge
6 Alt. Tuck-Ups
Skill
Metcon (No Measure)
Handstand Push Ups and Pistol movements practice:
20 Min to Practice:
-Handstand Push Ups steps to follow:
3-5 Reps each movement before advance through the steps.
1) Box Pike Push Ups (Knees first on box. Toes after)
2) Walk Around the Box
3) Handstand Hold against the wall or DB OH Hold (:30 sec.)
4) Negative HSPU or Negative DB Z Press (:03 descending)
5) Full Rep
-Pistol Squats:
3-5 Reps of each movement before advance through the next step.
1) Full Air Squat (:05 Hold at the bottom)
2) Plates Single leg squats
3) Lower Plates Height
4) Weighted Pistol Squats
5) Full Rep
Workout
“Saturday Funday” (AMRAP – Rounds and Reps)
AMRAP X20 MIN
5 Handstand Push Ups
10 Alt. Pistol Squats**
15 KB Russian Swings (53/35)
20 V-Ups or Tuck Ups
**RX+ KB Pistol Squats**
