01/14/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

12 Squats

12 Good Mornings

6 T-Pushups

12 Squats

12 Good Mornings

3 Wall Walks

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 11)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 78-83%)

Gymnastics

Handstand Skill (4 x 20 or 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

14 Rotating Rounds

30s work/30s rest

H – Sandbag Cleans 40/30

Sandbag Squats

Row

F – Sandbag Cleans 60/40

Sandbag Squats

Row

Rx – Sandbag Cleans 100/80

Sandbag Squats

Row

P – Sandbag Cleans 150/100

Sandbag Squats

Row