Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Snatch (No Measure) 3 Rounds of: 10 Sec. in squatting quad. w/ snatch grip Then, Muscle snatch 10 Sec. Snatch grip overhead hold 10 Sec. Overhead squat hold 2: WL – Squatting Quad 4 Part Warm Up – […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.2 (No Measure) 400m run or 2 min jumping rope (coach’s choice) Super slow strict push ups (10 reps) Side planks (30 sec/arm) Planche push ups (10 reps) Handstand hold or front plank hold (1min) Front to Back Leg Swing (L/R) on the wall (10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 KB Deadlift 10 KB Swing [R] 8 Sit-up 8 Push-up 8 Superman 0:15[e] Front Rack Stretch 4th Anniversary Challenge [BAR HANG] Longest BAR HANG by the end of the day gets a prize on Saturday! SCORE […]
Forever Young CrossFit – CrossFit View Public Whiteboard Medball Targets Warm-up (No Measure) PLAY FOR 8 MINUTES Standing behind the line, throw the ball at the medballs. Must be a direct hit. Cannot Roll, Kick, or bounce! The medball you hit, is the number of reps EVERYONE has. CLOSE = 8 Reps MID = 6 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [JJ] (No Measure) One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 Step-up 2. 10(ttl) KB Clean & Press 3. 50ft Broad Jump 4. 10 Sit-up 4th […]
Forever Young CrossFit – CrossFit View Public Whiteboard Goin’ Up RX (AMRAP – Reps) 12 MIN AMRAP 3-6-9-12-Etc… Toes-2 Bar Thruster (95/65) Box Jump (24/20) Goin’ Up INTERMEDIATE (AMRAP – Reps) 12 MIN AMRAP 3-6-9-12-Etc… Toes-2-Shoulder Thruster [65/45] Box Jump [20/16] Goin’ Up BOOTCAMP (AMRAP – Reps) 12 MIN AMRAP 3-6-9-12-Etc… Toes-2-Pole MB Head-cutter Box […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.4 (No Measure) Stationary hops (1min) Knee rotations (10 per reps/direction) Hip rotations (10 per reps/direction) Lateral Squats 10 reps Toe walks (down & back) Heel Walks (down & back) Side ankle walks (down & back) Frankenstein walks (down & back) Walking quad stretch (down […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Clean (No Measure) 10 Sec. in squatting quad. w/ clean grip Then, Muscle clean 10 Sec. front rack hold 10 Sec. front squat hold 2: WL- Clean and Jerk/ Thruster Progression (No Measure) 3 Strict Press 3 Push […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.11 (No Measure) 400 M RUN then Small shoulder circles (3 reps) T hold or Twisting push up (4 reps) Walking the Feet out (3 reps) Push Up Series (3 reps of each) Regular, wide, diamond, planche & side to side Pull Up/ Lat activation […]
Forever Young CrossFit – CrossFit View Public Whiteboard 15 For Fun RX (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Wall Ball [20/14] 15 KB Swings [R] (70/53) 20 Wall Ball 25ft Handstand Walk 15 For Fun INTERMEDIATE (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Wall Ball [16/12] 15 KB Swings [R] […]
