Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 set of each, starting with:
10 Ring Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 PVC Pass-throws
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (155/105)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (135/95)
3 Lateral Burpee Over Bar
INT: Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (95/65)
3 Lateral Burpee Over Bar
BC: Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 DB Push press @25/15
4 Lateral Burpee Over the DB
-Rest 2:00-
AMRAP x 3 MINUTES
3 DB Push Press @25/15
3 Lateral Burpee Over the DB
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back