Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
:20/side Scorpion Stretch
3/3 Groiner Stretch
5 Scap Pull ups + 5 Kip Swings
:20 Pike Stretch Hold
into…
2 Sets:
5 Clean Grip Deadlift
5 Clean High Pull
3 Muscle Clean
3 Power Clean
Strength
Clean Complex: (1-1-1-1-1)
5 Sets:
2 Clean Pull (from the ground each rep/desde el suelo cada repetición)
+
1 Hang Power Clean (above the knee/por encima de rodillas cada repetición)
*Build to a moderate-heavy rep. Goal: barbell as close as possible to the body on each rep/Objetivo: mantener la barra lo más cerca posible del cuerpo en cada transición.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAP X6 MIN
5 Hang Power Clean (70% of the clean complex/70% del peso trabajado en la parte anterior)
50 Double Unders/100 Single Unders
12 Pull Ups
Rest 1:30 then repeat…
*Pick up where you left off.
