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01/15/2020

15
Jan

01/15/2020

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

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Squats

12 Glide Throughs

5-7 Back Squats

2-3 Tempo Back Squats

Weightlifting

H: Tempo Back Squats (4 x 8 @ 33X1)

F: Tempo Back Squats (4 x 7 @ 60-70%, 33X1)

Rx/P: Tempo Back Squats (4 x 6 @ 65-75%, 33X1)

Gymnastics

H: Ring Rows (4 x 3 @ 50X3)

F: Pull-ups (4 x 3 @ 50X3)

Rx: Pull-ups (4 x 3 @ 50X3)

P: Chest-To-Bar Pull-ups (4 x 3 @ 50X3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 8 Ring Rows

16 Alternating Dumbell Thrusters 15/10

300m Row

F – 8 Assisted Pullups

16 Alternating Kettlebell Thrusters 26/15

400m Row

Rx – 8 Pullups

16 Alternating Kettlebell Thrusters 35/18

500m Row

P – 10 Chest to Bar Pullups

16 Alternating Kettlebell Thrusters 44/26

600m Row