Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
Workout
Rx: Metcon (3 Rounds for reps)
E2MOM x 30 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (225/155)
MIN 5 & 6 – Max Sit-ups
*Power Cleans are intended to be very heavy singles.
Rx+: Legless Rope Climb
Score is total rope climbs across workout as 1st round.
Score it total power cleans across workout as 2nd round.
Score is total Sit ups across workout as 3rd round.
INT: Metcon (3 Rounds for reps)
E2MOM x 30 MINUTES
MIN 1 & 2 – Max Rope Climbs or Progression
MIN 3 & 4 – Max Power Cleans (185/125)
MIN 5 & 6 – Max Sit-ups
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1st round.
Score it total power cleans across workout as 2nd round.
Score is total Sit ups across workout as 3rd round.
BC: Metcon (3 Rounds for reps)
E2MOM x 30 MINUTES
MIN 1 & 2 – Max Ring Rows
MIN 3 & 4 – Max MB Cleans
MIN 5 & 6 – Max Sit-ups
Score is total ring rows across workout as 1st round.
Score it total MB cleans across workout as 2nd round.
Score is total Sit ups across workout as 3rd round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank