Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
8 G2OH (Plate)
10(ttl) Plate Circles
50m Run
8 Front Raise (Plate)
8 Bent Over Row
50m Run
Snatch
20 MINS to find 1RM
START WITH WARM-UP SETS:
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
2 Reps – Moderately Heavy
1 Rep – Repeat until max is found
Go FASTER! Rx (Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
5 Strict Pull ups
Shuttle Run
– 15 MIN TIME CAP –
SCORING = Finish Time. If you don’t finish, add 0:01 for every rep you had left. Shuttle = 1 rep
[Example: if you had 8 reps left plus the shuttle, score is 15:09]
COACHING: For the shuttle run, put cone at pot-hole in center of parking lot. Athletes will
run to cone and back 5 times.
Go FASTER! INTERMEDIATE (Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (65/45)
5 Pull ups
Shuttle Run
– 15 MIN TIME CAP –
SCORING = Finish Time. If you don’t finish, add 0:01 for every rep you had left. Shuttle = 1 rep
[Example: if you had 8 reps left plus the shuttle, score is 15:09]
COACHING: For the shuttle run, put cone at pot-hole in center of parking lot. Athletes will
run to cone and back 5 times.
Go FASTER! BOOTCAMP (Time)
8-7-6-5-4-3-2-1
MB G2OH
5 Jumping Pull ups
Shuttle Run
– 15 MIN TIME CAP –
SCORING = Finish Time. If you don’t finish, add 0:01 for every rep you had left. Shuttle = 1 rep
[Example: if you had 8 reps left plus the shuttle, score is 15:09]
COACHING: For the shuttle run, put cone at pot-hole in center of parking lot. Athletes will
run to cone and back 5 times.