Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS :30 Moderate Row/Bike/Run 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges Skill Metcon (No Measure) 2 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 2 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 DB Deadlift 5/5 DB Arnold Press 10 Air Squats 8 Push Up to Pike 100m Run Workout Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round Skill Metcon (No Measure) EMOM x […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard) 6/6 Single Leg DB RDL 8/8 Single Arm Tempo Bent Over Rows (30X1) 20 Plank Shoulder Taps Workout Metcon (AMRAP – Rounds and […]

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Saturday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) AMRAP X6 MIN 3/3 PVC Around the World 5 PVC Overhead Squat :20 Handstand Hold or Pike Hold Stretch 5 Barbell Snatch Grip High Pull 3 Muscle Snatch Strength Metcon (No Measure) 10:00 min running clock… Build to a moderate-heavy: 1 Snatch Lift […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500/400m Row or 2:00 Bike (Moderate Effort) Immediately Into… Immediately Into… 3 Sets 10 Alt. Elbow Punches 3 Inchworms w/ Push-Ups (Keep Legs Straight as possible) 5 Air Squats (:02 descending tempo) 5 Front Squats Strength Front Squat (3-3-3*) *Start […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 100m Run 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance DB Arnold Presses (L/R) *Option to swap for Strict Pull Ups/Vertical Ring RowsCOACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets: :30 Pike Stretch 5/5 Elbow Punches 5 Strict Press 5/5 Behind the Neck Elbow Punches 5 Front Squats 5 Thrusters Strength Metcon (No Measure) Every 1:15 X5 Sets 1 Squat Clean + 2 Push Press -Moderate-Heavy -Focus on your breathing after […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings MIN 2 – 10/10 SL RDL MIN 3 – 10 Push-Up to Pike MIN 4 – :45 Tuck HoldCOACHES NOTE — After completion of the Warm-Up have athletes […]

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