Monday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Air Squats

4/4 Groiner Stretch

:20 Child Pose w/Elbows Forward

5 Push Ups into Pike Stretch

into…

2 Sets:

5 Clean Deadlift

5 Clean High Pull

5 Muscle Clean

5 Front Squats

(8:00 MIN)

Teaching

Warm-up (No Measure)

(8 MIN)

Squat Clean practice and building

Strength

Squat Clean (1×10)

Every :30 X6 MIN

1 Squat Clean

Weight Guide if you don’t have a 1 RM:

1-225/155

2-185/125

3-155/105

4-135/95

5-95/65

6-75/55

**If you have a 1 RM of Squat Clean work at 80%**

(Objective: NO misses. Use a weight that allows you practice transition, stability and speed under the barbell/Objetivo: NO se debe fallar. Usar un peso que les permita practicar, transiciĆ³n, estabilidad y velocidad al ir debajo de la barra.)

Workout

Metcon (Time)

For Time:

50-40-30-20-10

Wall Ball Shots (20/14)|(14/12)

*Between sets 400m Run*

(T.C. 20 MIN)

Cool Down

Metcon (No Measure)

Cool Down

3:00 min running clock break…

then…

:30/side each stretch (4:00 total)

-Pigeon Stretch

-Groiner Stretch

-Child Pose (Left side/Right Side)

-Standing Straddle Stretch

**EQUIPMENT CLEANING BEFORE LEAVING***