Forever Young CrossFit – CrossFit

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Warm-up (No Measure)

2 Sets:

10 Scap Push Ups

5 Bootstrappers

5/5 Barbell Elbow Punches

5 Kip Swings


2 Sets:

5 Clean Deadlift

5 Clean High Pull

5 Power Clean

5 Front Squats


Squat Clean (1-1-1-1-1)

Build to a Heavy 1-rep

*Focus on everything we have practice:

-Solid starting position.

-Hold the breath until the full movement is done.

-Wait for the full hip extension before the arm pull.

-Keep the bar close to the body through the full transition.

-Solid receiving position, (core engaged and elbows forward).

(no more than 5 heavy reps)


Metcon (Time)

4 Rounds:

7 Power Clean (155/105)|(135/95)

14 Alt. DB Step Up (24/20)|(50/35)|(35/25)

16 Wall Ball Shots (20/14)

(T.C. 15 MIN)


Metcon (No Measure)

2-3 Sets

10/side Standing KB Oblique Crunches

12 Alt. V-Ups

:20 Hanging Tuck Hold or :30 Tuck Hold (on the floor)

12 Alt. DB Deadbug (Heavy)