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 – Squatting Quad 4 Part Warm Up – Clean (No Measure) From […]
Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 3 ROUNDS 15 Jumping Air Squats 20 Plank Shoulder Taps 20 PVC Pass-Thrus 10 PVC Overhead Squats 10 Samson Stretch Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – Strict HSPU Skill Development MIN 2 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) FOR 25ft then jog back… Walking Knee to Chest Walking Quad Stretch Toy Soldiers Lunge With Twist Walk on Toes Walk on Heels High Knees Butt Kickers Side Skip Jumping Jacks Single Leg Forward Hop (Right Leg) Single Leg Forward Hop (Left […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) Grab a PVC 5 Inchworms 5 Behind the Neck Snatch Press 5 Behind the Neck Snatch Press From 1/4 Squat 5 Sots Press :30 Cal Row/Bike 5 Over Head Squat 5 Jumping Back Squat 5 Cossack Back Squat 5 Hang Muscle Snatch […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 16(ttl) DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows *Moderate pace. Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.ON A 10:00 RUNNING CLOCK… Muscle-Up Development “Jump Man” Rx (Time) FOR TIME** 9 Muscle-Ups 50 SA DB Suitcase Reverse […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run – – – – – – – – – – – – – 8 Half Burpees 10 Air Squat :30 Squat Hold 10(ttl) Side Lunges 5 Broad Jumps Back Squat 5×3 (3-0-1) Back Squat @65-75% […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-Up (No Measure) High knees Butt kickers Frankenstein walks Sideways jumping jacks left hip leading Sideways jumping jacks right hip leading Carioca w/ left hip leading Carioca w/ right hip leading Straight Leg Bear Crawl Down (down & back) Crab Walk (down & back) Knee rotations (10 […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard WL – Shoulders & Hips (No Measure) Duck walk w/ PVC; 2 x (down & back) Prone press to slamball (30 reps) PVC passthroughs (10 reps) PVC passthroughs (10 reps) + 2.5# PVC passthroughs (10 reps) + 5# PVC passthroughs (10 reps) + 7.5# WL […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.400m Run – – – – – – – – – – – – – – – – – – – 20 Mountain Climbers 10 Plate Hops 20 Jumping Jacks 10 Plate G2OH 10(ttl) Side Lunges Shoulder […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run – – – – – – – – – – – – – – – 8 Half Burpees 10 Plate G2OH 10 Sit-ups 10(ttl) Box Step-ups “Dopamine” Rx (AMRAP – Reps) TABATA 8 SETS, :20 […]
