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01/06/2022

6
Jan

01/06/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Shuttle Run warmup (No Measure)

12 Knee Pulls

12 Ankle Pulls

12 High Kicks

Figure 4 Drill

10 Lengths Shuttle Run

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

12 Good Mornings

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

Deadlift warmup with bar

Deadlift warmup with tempo

Weightlifting

H: Tempo Deadlift (4 x 6 @ 50X1)

F: Tempo Deadlift (4 x 5 @ 55-65%, 50X1)

Rx/P: Tempo Deadlift (4 x 4 @ 60-70%, 50X1)

Gymnastics

Low Ring Dips (4 x 1 @ 50X20)

Ring Dips (4 x 1 @ 55X10)

Ring Dips (4 x 1 @ 55X20)

Ring Dips (4 x 1 @ 55X30)

Metcon

Metcon (No Measure)

15 Rotating Rounds

30s Work/30s Rest

H – Row

Shuttle Run

Burpees

F – Row

Shuttle Run

Burpees

Rx – Row

Shuttle Run

Burpees

P – Row

Shuttle Run

Burpees