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 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 10 MIN WARM-UP (No Measure) 200m Run – – – – – – – – – – – – – – – – – – – – – 12 PVC Passthru 12 PVC Around The World 12 PVC Good Morning 12 MB Clean :30 Squat Hold (with […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 10 Jumping Jacks 20 Mountain Climbers 10 Lunges 20 Hollow Flutter Kicks 10 Groiners with Twist 10 Air Squats 10 Forward Leg Swings 10 Lateral Leg Swings “Rehab WOD 2.0” Rx (2 Rounds for reps) RECOVERY WORKOUT* 10 MIN EMOM MIN 1 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps GOAL: 3 ROUNDS Snatch ON A 15:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice “Max Power” Rx (AMRAP – Reps) […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 200m Run 25m Walking Lunges 10 Single Leg KB Romanian DL 10(ttl) KB Push Press 10 KB Goblet Squats 10 Russian KB Swings Back Rack Lunge 10-10-10 Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep […]
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 – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) 200m Run – – – – – – – – – – – – – – – – – – – – – – – – – – – – 8 DB Snatch (Alternating) 5 Scap Pull-ups 7 DB Half Burpee 10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) 8 MIN AMRAP 1:00 Row or Bike 10 Groiners 10 Lunges 10 Slam Ball or Deadlifts 10 Slam Ball Thrusters Weakness Work (No Measure) 15 Minutes to work on your weaknesses! Ask your coach for guidance and progressions. – Pull-ups – […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 Air Squats (with a :01 pause in the hole) 10(ttl) Cossack Squats w/ PVC 10(ttl) Single Leg Glute Bridges (:02 sec pause at the top) 100m Light Jog Back Squat 5-5-3-3-1-1 -Rest at Least 2:00 b/t […]
