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)

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)