Tuesday

Forever Young CrossFit – CrossFit

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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