Forever Young CrossFit – CrossFit
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***