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01/01/2020

1
Jan

01/01/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Good Mornings

12 Squats

12 Glide Throughs

12 Good Mornings

5-7 Back Squats

2-3 Tempo Back Squats

Weightlifting

H: Tempo Back Squats (4 x 6 @ 55X1)

F: Tempo Back Squats (4 x 5 @ 55-65%, 55X1)

Rx/P: Tempo Back Squats (4 x 4 @ 60-70%, 55X1)

Gymnastics

H: Ring Rows (4 x 1 @ 50X10)

F: Pull-ups (4 x 1 @ 50X5)

Rx: Pull-ups (4 x 1 @ 50X10)

P: Chest-To-Bar Pull-ups (4 x 1 @ 50X10)

Metcon

Metcon (Time)

6 Rounds

H – 6 Ring Rows

6 Sandbag Cleans + Squats 40/30

60s Rest

F – 6 Assisted Pullups

6 Sandbag Cleans + Squats 60/40

60s Rest

Rx – 6 Pullups

6 Sandbag Cleans + Squats 80/60

60s Rest

P – 8 Chest to Bar Pullups

8 Sandbag Cleans + Squats 100/80

60s Rest