01/12/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
12 Glide Throughs
12 Squats
6 Dive Bombers
5 Count Toes to Bar Drill + 3 Toes to Bar
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 10)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 80-85%)
Gymnastics
L-Hang Progressions (4 x 24s or 8 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 8 Knee Raises
16 Altenating Dumbbell Thrusters 20/10
200m Row
F – 8 Leg Raises
16 Alternating Dumbbell Thrusters 25/15
250m Row
Rx – 8 Toes to Bar
16 Alternating Dumbbell Thrusters 45/30
250m Row
P – 10 Toes to Bar
16 Alternating Dumbbell Thrusters 50/35
300m Row