CrossFit – Wed, Sep 28

Forever Young CrossFit – CrossFit Warm-up No measure (No Measure) AMRAP X8 MIN 10 Superman 5/5 Alt. Lunges :15/side Thread the Needle Stretch 5 Tempo Push Ups (:02 descending) :20 Cobra Stretch Workout AMRAP X14 MIN (AMRAP – Rounds and Reps) 15 Air Squats 12 Hands Release Push Ups 9/9 Lunges 6 Wall Walks or […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 Plate Around the World 5 Pike Push Ups or Push Ups into Pike Stretch 3/3 Goiner Stretch 5/side Single DB Strict Press (Light-Moderate Load) 10 Bootstrappers (7 MIN) Strength Tall Split Jerk (Weight) Lead by Coach 5 Sets of 3 […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 8/side Seated Plate External Rotation (5,2.5) 10 PVC Passthrough 3 Snatch Deadlift 3 Snatch high Pull 3 Muscle Snatch (7 MIN) Strength Power Snatch (3-3-3-3-3) Build for a moderate-heavy triple on a 14:00 min running clock… (1-1-1 rest :10 between each […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X8 MIN :20/side Child Pose Stretch (Left/Right) :15/side Pigeon Stretch :20 Child Pose Stretch (Elbows Forward) 12/side Single Leg DB Romanian Deadlift (One DB-Light Load) 5 Push Up to Pike Stretch Front Squat (4-4-4-4-4) ON A 12:00 MIN RUNNING CLOCK… Build to […]

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Thursday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5/5 Groiner Stretch 10 PVC Good Morning 10 Bootstrappers 3/3 Lunge w/Torso twist (7 MIN) CONDITIONING Metcon (Distance) Teams of 3: 3 sets: 5 MIN to perform… Max Meters on the Rowers or Cal Bike *1 athlete row the other two […]

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Wednesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: :30 PVC Elbow Stretch 10 BB Clean Grip Deadlift 5 BB Clean High Pull 5 Muscle Clean :30 Bottom of the Squat Hold (8 MIN) Strength Clean Complex (1-1-1-1-1) 4-5 Sets 1 Clean High Pull + 2 Power Clean (Build to […]

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Tuesday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 5 Inch Worm w/Push Up 5/5 PVC Around the World 5 BB Strict Press 5/5 BB Elbow Punches 5 Split Jerk (Practice Stance only, no barbell) Strength Split Jerk (4-4-4-4-4-4) ON A 12:00 RUNNING CLOCK… Build to a Light-Moderate (technique […]

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Monday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 4 Lunges (left + right) + Air Squat 8 PVC Kang Squat 12 Alt. Toe Touches :20-:30 Quad Stretch (on the wall) (8 MIN) Back Squat (4-4-4-4) ON A 12:00 RUNNING CLOCK… Build for a Moderate 4-Reps of Back Squat -Focus […]

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Saturday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 10 PVC Good Morning 5 BB Clean Deadlift :15 Superman Hold 5 Muscle Clean (6 MIN) Strength Floor Press (5-5-5-5-5) ON A 12:00 MIN RUNNING CLOCK… Build to a Moderate-Heavy 5 Reps of Floor Press. (4-5 Sets) Workout Metcon (4 Rounds […]

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Friday

Forever Young CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X7 MIN 5/5 Elbow Punches :20 Wall Sit hold 3 Strict Press + 3 Thrusters 5 Inch Worm w/ Push Ups 100m Light Jog Strength Thruster (4-4-4-4-4) ON A 14:00 MIN RUNNING CLOCK… Build to a Moderate 4-reps of Thruster. (5 Sets/including […]

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