Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Snatch (No Measure) 3 Rounds of: 10 Sec. in squatting quad. w/ snatch grip Then, Muscle snatch 10 Sec. Snatch grip overhead hold 10 Sec. Overhead squat hold 2: WL – Squatting Quad 4 Part Warm Up – […]
Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 3 ROUNDS* *Each round will progress in complexity, feel free to repeat the same movement in different rounds if you find it very challenging. 250m Row (Easy – Mod – Hard) 10 Air Squat – PVC Front Squat – PVC OH Squat […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN AMRAP (Warm-up) (No Measure) Grab an empty Barbell… 10 Barbell Glute Bridge 8 V-Ups 6 Half Burpee Broad Jump 10 Kang Squats 8 Strict Press 6 Hang Muscle or Power Snatches Back Squat 5×3 (2-0-1) Back Squat @70-80% of 1RM* -Rest at Least 2:00 b/t […]
Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 4 ROUNDS 8 Calorie Bike (moderate pace) 10 Ring Rows 10(ttl) KB Push Press :20 Double KB Front Rack Hold at the Bottom of Squat (Light!) 10 MIN Time Cap “Fearless Camp” Rx (AMRAP – Reps) 24 MIN EMOM MIN 1 – […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run (Moderate Pace) 8 KB Sumo DL 8 KB High Pulls from the waist 8 KB Russian Swings Extended Warm-up (No Measure) 2 Sets with an empty Barbell 10 Deadlifts 10 Muscle Hang Cleans 10 Front […]
Forever Young CrossFit – CrossFit View Public Whiteboard Warm-Up (No Measure) High knees Butt kickers Frankenstein walks Sideways jumping jacks left hip leading Sideways jumping jacks right hip leading Carioca w/ left hip leading Carioca w/ right hip leading Straight Leg Bear Crawl Down (down & back) Crab Walk (down & back) Knee rotations (10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard ROUNDS (Warm Up) (No Measure) 3 ROUNDS 15 Jumping Air Squats 20 Plank Shoulder Taps 20 PVC Pass-Thrus 10 PVC Overhead Squats 10 Samson Stretch Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – Strict HSPU Skill Development MIN 2 […]
Forever Young CrossFit – Weightlifting for CrossFit View Public Whiteboard Warm-up 1: WL – Half Thacker – Clean (No Measure) 10 Sec. in squatting quad. w/ clean grip Then, Muscle clean 10 Sec. front rack hold 10 Sec. front squat hold 2: WL – Squatting Quad 4 Part Warm Up – Clean (No Measure) From […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) FOR 25ft then jog back… Walking Knee to Chest Walking Quad Stretch Toy Soldiers Lunge With Twist Walk on Toes Walk on Heels High Knees Butt Kickers Side Skip Jumping Jacks Single Leg Forward Hop (Right Leg) Single Leg Forward Hop (Left […]
Forever Young CrossFit – CrossFit View Public Whiteboard 10 MIN WARM-UP (No Measure) Grab a PVC 5 Inchworms 5 Behind the Neck Snatch Press 5 Behind the Neck Snatch Press From 1/4 Squat 5 Sots Press :30 Cal Row/Bike 5 Over Head Squat 5 Jumping Back Squat 5 Cossack Back Squat 5 Hang Muscle Snatch […]
