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 10 MIN AMRAP (Warm-up) (No Measure) 10 Air Squat 25′ Duck Walk 10 Half Burpees 10 Samson Strech 25′ Broad jump Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.Front Squat 5 SETS of 3 REPS (3-0-1) *Moderate loading across all sets. Time Cap: 12 MIN “Point Break” […]
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 – Clean Progression 2.0 (No Measure) Scarecrow Clean Drill 5×3@bar then Clean […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN EMOM (Warm-up) (No Measure) MIN 1 – 5 KB Deadlift + 25ft KB FR Lunges* MIN 2 – 5 S/A KB Press* + 25ft KB OH Walk* *Alternate arms every minute. “Double EMOM” Rx (AMRAP – Reps) 8 MIN EMOM MIN 1: Max 25ft KB […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.10 Plate G2OH 10 Sit-ups 10(ttl) Lunges 10 Kip Swings 5 Jumping Squat Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.SNATCH COMPLEX – – – – – – – – – – – – – – – […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.200m Run ——————– 8 Push-ups 10 Air Squats :30 Squat Hold 10(ttl) Side Lunges Skill/Strength (No Measure) FOCUS ON QUALITY, NOT SPEED.10 MIN EMOM MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m […]
Forever Young CrossFit – CrossFit View Public Whiteboard 8 MIN EMOM (Warm-up) (No Measure) MIN 1 – :30 Row/Bike + 5 Half Burpees MIN 2 – :30 Jump Rope + 5 plate G2OH “50 Shades of Sweat” Rx (Time) FOR TIME 50/40 Cal Row/Bike 50 Dubs 50 Box Jump Over [30/24] 50 Dubs 50 Alt. […]
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 7 MIN WARM-UP (No Measure) Repeat list until time is up.100m Run 5 Jumping Air Squats 10 Samson Lunge Streches 20 Mountain Climbers 4 Half Burpees Death Row (AMRAP – Reps) 20 MIN EMOM MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as […]
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- Clean and Jerk/ Thruster Progression (No Measure) 3 Strict Press 3 Push […]
