14
Jan
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