Forever Young CrossFit – CrossFit View Public Whiteboard 15 For Fun RX (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Wall Ball [20/14] 15 KB Swings [R] (70/53) 20 Wall Ball 25ft Handstand Walk 15 For Fun INTERMEDIATE (AMRAP – Rounds and Reps) 15 MIN AMRAP 20 Wall Ball [16/12] 15 KB Swings [R] […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.11 (No Measure) 400 M RUN then Small shoulder circles (3 reps) T hold or Twisting push up (4 reps) Walking the Feet out (3 reps) Push Up Series (3 reps of each) Regular, wide, diamond, planche & side to side Pull Up/ Lat activation […]
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 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [Run] (No Measure) One partner RUNs around the perimeter of the gym while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 G2OH Plate 2. 10 Sit-up 3. 10 Push-up 4. 15 Superman […]
Forever Young CrossFit – CrossFit View Public Whiteboard Extended Warm-up (No Measure) 10 MINUTES TO FIND: Heavy 1 Rep Squat Clean and Jerk Quickly build up to 20-30% heavier than workout weight “California Love” RX (Time) 30 Squat Clean & Jerk* (155/105) *5 Burpees after every 5 C&J. Finish WOD with Burpees. “California Love” INTERMEDIATE […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up (Squat) (No Measure) One partner HOLDS A GOBLET SQUAT while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10 KB Deadlift 2. 10(ttl) KB Clean 3. 10(ttl) KB Jerk 4. 10 KB Swing […]
Forever Young CrossFit – CrossFit View Public Whiteboard 7 MIN WARM-UP (No Measure) Repeat list until time is up.20 Dubs/Singles 8 Squat 8 Good Morning (Plate) 20 Dubs/Singles 8 Bent Over Row 8 Press Extended Warm-up (No Measure) 5 MINS TO WORK ON Dubs/Singles Slam Slam! RX (Time) 80-60-40-20 Dubs 40-30-20-10 Slamball *15 Pull-up Between […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [R/B] (No Measure) One partner ROWs or BIKEs while the other completes one FULL ROUND of the exercises. Then switch. 7 MINUTE WARM-UP6 Push-up 7 Sit-up 8 Superman 9 Squat We 3 (2 Rounds for reps) IN TEAMS OF 3 20 MINS TO FIND: 3RM […]
Forever Young CrossFit – CrossFit View Public Whiteboard General Warm-Up 1.2 (No Measure) 400m run or 2 min jumping rope (coach’s choice) Super slow strict push ups (10 reps) Side planks (30 sec/arm) Planche push ups (10 reps) Handstand hold or front plank hold (1min) Front to Back Leg Swing (L/R) on the wall (10 […]
Forever Young CrossFit – CrossFit View Public Whiteboard Partner Warm-up [Run] (No Measure) One partner RUNs around the perimeter of the gym while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2. 7 MINUTE WARM-UP1. 10(ttl) KB Single-Leg Deadlift 2. 10(ttl) KB Push Press 3. 10 Goblet […]
