Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack SquatsCoaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout. […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Set 2 switch to Box Jumps Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT 10 Alt. V-Ups Strength Shoulder Press (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Strength Back Squat (1×5 @ 85%) 1×5 […]

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Sunday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50/40 Cal Bike […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 5/5 PVC Around the world 5/5 Single Arm DB Bent Over Row 10 Single DB Deadlift Into… 2 ROUNDS 5 BB Bent Over Row 5 Hang Snatch High Pull 10 Alt. DB Hang Snatches Weightlifting Snatch Complex (Weight) […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners Strength Back Squat (1×1+ […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 High Plank 10 Scap Push Ups 5/5 Single DB Strict Press* 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight […]

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Thursday

Forever Young CrossFit – WeightLifting View Public Whiteboard Warm-up Metcon (No Measure) 3 SETS 10 PVC Passthrough 5/5 PVC Around the World 5 Barbell Good Mornings 5 Snatch High Pull 10 Bootstrappers Weightlifting Segmented Snatch Deadlift (3-3-3-3) Build to a MODERATE 3-reps holding each position for :02 seconds. Hang Snatch High Pull (4-4-4-4) Focus on […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep […]

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