Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 min run
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
RX: Metcon (Time)
FOR TIME
30 Front Squat (135/95)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
INT: Metcon (Time)
FOR TIME
30 Front Squat (95/65)
30 Pull-Ups
20 Front Squat
20 Pull-Ups
BC: Metcon (Time)
FOR TIME
30 DB Front Squat (25/15)
30 Ring Rows
20 DB Front Squat
20 Ring rows
