Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike/Row
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
5-5-5*
Front Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Rx: Metcon (AMRAP – Reps)
4 SETS OF
EMOM For 3 MIN
MIN 1 – 14/12 Cal Bike/Cal Rower
MIN 2 – 14 Front Rack Reverse Lunge (115/75)
MIN 3 – 14 Box Jump Over
-1:00 Rest b/t Sets-
Score: The Workout has 12 MIN of work plus 4 MIN Rest total. If you complete all reps on every minute throughout the workout, your score is 12. For every minute that you do not complete all the reps, you substract 1 to your score. (Max Score = 12)
INT: Metcon (AMRAP – Reps)
4 SETS OF
EMOM For 3 MIN
MIN 1 – 12/10 Cal Bike/Cal Rower
MIN 2 – 14 Front Rack Reverse Lunge (75/55)
MIN 3 – 14 Box Jump
-1:00 Rest b/t Sets-
Score: The Workout has 12 MIN of work plus 4 MIN Rest total. If you complete all reps on every minute throughout the workout, your score is 12. For every minute that you do not complete all the reps, you substract 1 to your score. (Max Score = 12)
BC: Metcon (AMRAP – Reps)
4 SETS OF
EMOM For 3 MIN
MIN 1 – 10/8 Cal Bike
MIN 2 – 20 Reverse Lunge
MIN 3 – 14 Box Step ups
-1:00 Rest b/t Sets-
Score: The Workout has 12 MIN of work plus 4 MIN Rest total. If you complete all reps on every minute throughout the workout, your score is 12. For every minute that you do not complete all the reps, you substract 1 to your score. (Max Score = 12)