Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. Save the date!!! More details to come
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills to get athletes started 25 feet each:
High Knees
Butt Kickers
Side Shuffle
Over/Under the Fence
200m run
Then get DBs out…
1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Deadlifts
10 Hollow Rocks
1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Front Squat
10 Arch Rocks
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Gymnastic Kipping Pull-up
Progression…
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up
2 Kip – 1 Pull-up – 2 Kip
Connected Kipping Reps
(No Measure)
Workout
RX: Metcon (3 Rounds for time)
3 SETS
30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run
-Rest 1:30 b/t Sets-
*Workout is the DB variation of the Hero Workout “Badger”
(Score is Each Set for Time)
INT: Metcon (3 Rounds for time)
3 SETS
30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run
-Rest 1:30 b/t Sets-
*Workout is the DB variation of the Hero Workout “Badger”
(Score is Each Set for Time)
Metcon (3 Rounds for time)
3 SETS
30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run
-Rest 1:30 b/t Sets-
*Workout is the DB variation of the Hero Workout “Badger”
(Score is Each Set for Time)
