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)
8:00 MIN (Teaching and Weight preparation)
Push Jerk Teaching (Everyone at the same time)
**Coach Lead**
Strength
Clean & Jerk (1-1-1-1-1-1)
Every :30 X6 MIN
1 Clean & Jerk
Weight Guide if you don’t have a 1 RM:
1-185/125
2-155/105
3-135/95
4-115/75
5-95/65
6-75/55
**If you have a 1 RM of Clean & Jerk work at 75-80%**
(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:
3 Rounds:
14 Alt. DB Hang Clean & Jerk (50/35)|(35/25)
50 Double Unders/100 Single Unders
14 Alt. DB Snatch
50 Double Unders/100 Single Unders
14 Alt. Single DB Suitcase Lunges
(12 MIN T.C.)
**RX+ 4 Rounds**