Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
10 Scap Push Ups
5 Bootstrappers
5/5 Barbell Elbow Punches
5 Kip Swings
into…
2 Sets:
5 Clean Deadlift
5 Clean High Pull
5 Power Clean
5 Front Squats
Strength
Squat Clean (1-1-1-1-1)
Build to a Heavy 1-rep
*Focus on everything we have practice:
-Solid starting position.
-Hold the breath until the full movement is done.
-Wait for the full hip extension before the arm pull.
-Keep the bar close to the body through the full transition.
-Solid receiving position, (core engaged and elbows forward).
(no more than 5 heavy reps)
Workout
Metcon (Time)
4 Rounds:
7 Power Clean (155/105)|(135/95)
14 Alt. DB Step Up (24/20)|(50/35)|(35/25)
16 Wall Ball Shots (20/14)
(T.C. 15 MIN)
Core
Metcon (No Measure)
2-3 Sets
10/side Standing KB Oblique Crunches
12 Alt. V-Ups
:20 Hanging Tuck Hold or :30 Tuck Hold (on the floor)
12 Alt. DB Deadbug (Heavy)
