Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
8 Air Squats
3/3 Groiner Stretch
:20 Standing Straddle Stretch
5 Push Ups into Pike Stretch
into…
2 Sets:
5 Clean Deadlift
3 Clean High Pull
5 Muscle Clean
5/5 Elbow Punches
3 Front Squats
(8:00 MIN)
Strength
Power Clean (2-2-2-2-2)
ON A 14:00 MIN RUNNING CLOCK…
Build to a Heavy Double (Rest :10 sec. between reps)
(5 Sets)
-Focus on a solid starting position.
-Keep core engage on the full transition until the rep is completed.
-Receive with the elbows as high as possible and keep a neutral spine at the receiving position.
-Drop the hips higher than the squat position, but low enough to increase speed under the bar.
Workout
Metcon (AMRAP – Rounds)
EMOM X20 MIN
MIN 1: AMRAP of: 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
MIN 2: 8 Hang Power Clean (155/105)|(135/95)|(95/65)
MIN 3 & 4: 200m Run
(Score is Rounds of the AMRAP on MIN 1)
