01/05/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Samson + Lizard

12 Ring Rows

12 Jumping Ring Dips

12 Squats

6 Transitions

12 Glide Throughs/6 Hips to Rings

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 11)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 78-83%)

Gymnastics

L-Hang Progressions (4 x 18s or 6 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 10/10 Single Arm Front Rack Dumbbell Lunges 15/10

5 Transitions

10 Box Jumps 16/12

F – 10/10 Single Arm Front Rack Kettlebell Lunges 44/26

3 Assisted Muscle Ups

10 Box Jumps 24/20

Rx – 10/10 Single Arm Overhead Kettlebell Lunges 44/26

3 Muscle Ups

10 Box Jumps 30/24

P – 12/12 Single Arm Overhead Kettlebell Lunges 53/35

5 Muscle Ups

12 Box Jumps 30/24