3
Jan
01/03/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
4 Rope Pulls to Standing
12 Lunges
8 Rope Pullups
12 Squats
Chin above bar Hold
12 Box Step Ups
J-Clinch Practice
Back Squat warmup with bar
Back Squats @ tempo
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
Ring Rows (4 x 1 @ 50X10)
Pull-ups (4 x 1 @ 50X5)
Pull-ups (4 x 1 @ 50X10)
Chest-To-Bar Pull-ups (4 x 1 @ 50X5)
Metcon
Metcon (Time)
4 Rounds
H – 6 Rope Pulls to Standing
8 Single Arm Dumbbell Box Step Overs Right 25/15
8 Single Arm Dumbbell Box Step Overs Left
F – 3 Short Rope Climbs/6 Rope Pullups
8 Single Arm Dumbbell Box Step Overs Right 35/20
8 Single Arm Dumbbell Box Step Overs Left
Rx – 2 Rope Climbs
8 Single Arm Dumbbell Box Step Overs Right 45/30
8 Single Arm Dumbbell Box Step Overs Left
P – 1 Legless Rope Climb
8 Single Arm Dumbbell Box Step Overs Right 55/40
8 Single Arm Dumbbell Box Step Overs Left