Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Strength Back Squat (1×5 @ 85%) 1×5 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 5/5 PVC Around the world 5/5 Single Arm DB Bent Over Row 10 Single DB Deadlift Into… 2 ROUNDS 5 BB Bent Over Row 5 Hang Snatch High Pull 10 Alt. DB Hang Snatches Weightlifting Snatch Complex (Weight) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners Strength Back Squat (1×1+ […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 SETS 10 PVC Passthrough 5/5 PVC Around the World 5 Barbell Good Mornings 5 Snatch High Pull 10 Bootstrappers Weightlifting Segmented Snatch Deadlift (3-3-3-3) Build to a MODERATE 3-reps holding each position for :02 seconds. Hang Snatch High Pull (4-4-4-4) Focus on […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 High Plank 10 Scap Push Ups 5/5 Single DB Strict Press* 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 6 Inch Worms 7/7 Single Leg DB RDL 8 Barbell DL *Increase Pace (Easy-Mod-Hard) each round Strength Deadlift (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *The 1+ is optional to perform an additional heavy […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 6-10 Reps of Pistol Practice Option* MIN 2 – :45 […]
