Forever Young CrossFit – CrossFit
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 Sets-
*Week 8 and final of Squat Cycle. Deload week and
back-off week. Backing off from the 1RM numbers
from last week, move well and get some moderate
to moderate heavy reps in. Complete confidence
on the bar..no misses!
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
“Chicken Legs” Rx (AMRAP – Reps)
9 MIN AMRAP
100m Run
5 Hang Power Clean (95/65)
7 Front Squats
Score: Total number of reps completed.
“Chicken Legs” INTERMEDIATE (AMRAP – Reps)
9 MIN AMRAP
100m Run
5 Hang Power Clean (65/45)
7 Front Squats
Score: Total number of reps completed.
“Chicken Legs” BOOTCAMP (AMRAP – Reps)
9 MIN AMRAP
100m Run
5 MB Clean
7 MB Front Squats
Score: Total number of reps completed.