01/14/2018

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)

20 Steps Heel March

12 Jumping Ring Dips

12 Ring Rows

12 Lunges

12 Good Mornings

12 Jumping Ring Dips

6 Transitions

12 Lunges

12 Glide Throughs/Giant Swings

Weightlifting

H: Tempo Deadlift (4 x 8 @ 30X1)

F: Tempo Deadlift (4 x 7 @ 30X1 60-70%)

Rx/P: Tempo Deadlift (4 x 6 @ 30X1 68-78%)

Gymnastics

H: Parallette Dips (4 x 3 @ 50X7)

F: Ring Dips (4 x 3 @ 55X5)

Rx: Ring Dips (4 x 3 @ 55X7)

P: Ring Dips (4 x 3 @ 55X10)

Metcon

Metcon (No Measure)

15 min EMOM

H – 6 Transitions

60m Row

12 Lunges

F – 3 Assisted Muscle Ups

80m Row

12 Jumping Lunges

Rx – 3 Muscle Ups

100m Row

12 Jumping Lunges

P – 4 Muscle Ups

120m Row

16 Jumping Lunges