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