Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Strength
Front Squat (3-3-3*)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Workout
“Point Break” Rx (Time)
FOR TIME
9-7-5-15-12-9
Front Squat [155/105]
Bar Facing Burpee
“Point Break” INTERMEDIATE (Time)
FOR TIME
9-7-5-15-12-9
Front Squat [135/95]
Bar Facing Burpee
“Point Break” BOOTCAMP (Time)
FOR TIME
9-7-5-15-12-9
Single DB Front Squat
Half Burpee
