14
Jan
01/14/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
3 Wall Walks
12 Squats
6 Pike Pushups
12 Squats
3 Wall Walks/5 Kick Ups
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Front Squat/Clean warmup with bar
Weightlifting
H: Front Squat (4 x 10)
F: High-Hang Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 80-85%)
Gymnastics
Handstand Skill (4 x 25 or 50)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (Time)
5 Rounds
H – 10 Taters 35/26
8 Pushups
8 Cal Air Bike
F – 10 Cleans 95/63
8 Decline Pushups
10 Cal Air Bike
Rx – 5 Cleans 175/113
8 Handstand Pushups
12 Cal Air Bike
P – 5 Cleans 205/133
10 Handstand Pushups
16 Cal Air Bike