Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OHS Strength Hang Snatch (3-3-3-3-3) *Start Light and build to Moderate-Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 7/side Plate Around the World (25/15) :20 Pike Stretch Hold 5 Tempo Strict Press (:02 descending) 5 Barbell Front Squats :20 Bottom Squat position Stretch (Push the knees outside with the elbows) Strength Metcon (No Measure) Shoulder to Overhead Complex (4 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch Strength Metcon (Weight) 10-8-6* Tempo […]
Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 10 Bootstrappers 5 Behind the Neck Snatch Grip Push Press 5 Back Squats 10 Alt. Moose Antlers 5 Snatch Balance (above parallel) Strength Metcon (No Measure) Segmented Snatch Grip Deadlift (Light-Moderate Load) (5 sets X3 reps) -Mid thigh -Above the knees […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Superman Hold :30 Hollow Hold 8 Slow Tuck-Ups 8 KB Russian Swings 8 KB Sumo Deadlifts Strength Metcon (Weight) ON A 12:00 MIN RUNNING CLOCK… Build to a Light-Moderate 5-Reps w/tempo (20X1) of: Sumo Deadlift (5-5-5-5) Workout Metcon (Time) FOR […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 100m Run MIN 2 – 35 Single Unders remaining time pike stretch MIN 3 – :45 Up-Downs MIN 4 – 8 Slow Air Squats + 8 Bootstrappers MIN 5 – 12 Empty Barbell Bent Over Row […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Scap. Pull Ups 8 Up & Down 7 Kip Swings 6 Barbell Muscle Clean 5 Front Squats Strength Metcon (Weight) On a 15:00 min running clock… 5 Sets: 1 Clean High Pull + 1 Squat Clean Workout Metcon (Time) 5 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents […]
