14
Jan
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