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)
Strength
Squat Clean (3-3-3-3-3)
ON A 14:00 MIN RUNNING CLOCK…
Build to a Moderate-Heavy Triple (Single reps: rest :10 between each)|(4-5 Sets)
-Focus on a solid starting position.
-Keep core engage on the full transition until the rep is completed.
-Receive with the elbows as high as possible and keep a neutral spine at the bottom of the squat.
***The OBJECTIVE to work with SINGLE reps is to focus on quality and have those points of PERFORMANCE on mind, let’s CRUSH IT!***
Workout
Metcon (Time)
FOR TIME:
Buy in: 400m Run
into…
3 Rounds:
75 Double Unders/150 Single Unders
20 Deficit Push Ups (45/25)|(25/15)
5 Hang Power Clean (185/125)|(155/105)|(135/95)**
into…
400m Run
(16 MIN T.C.)
**On the Hang Power Clean choose a load you can go UNBROKEN**
Optional Finisher
Warm-up (No Measure)
2-3 Sets:
:30 Weighted Russian Twist
:30 Tuck Hold
10 Crunches + Sit Ups (1+1= 1 rep)
10 Leg Raises w/Hip Raise
(7 MIN)