01/17/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Cal Poly Hip Flow (No Measure)

2 x (R then L)

(4 Straddle Push Backs

4 Down Dog Push Backs

Leg Lift to Lunge

4 x Lizard to Thoracic Twists

4 x Cossack to Lunge)

Warm-up (No Measure)

6 Dive Bombers

10 Squats

3 Wall Walks

10 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4 x 10)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 80-90%)

Gymnastics

H: Push-ups (4 x 4 @ 30X1)

F: Decline Pushups (4 x 4 @ 30X1)

Rx: Handstand Push-ups (4 x 4 @ 30X1)

P: Deficit Handstand Push-ups (4 x 4 @ 30X1)

Metcon

Metcon (Time)

4 Rounds

H – 10 Taters 35/26

10 Pushups

10 Box Jumps 16/12

F – 6 Cleans 135/93

10 Decline Pushups

10 Box Jumps 24/20

Rx – 6 Cleans 205/133

10 Handstand Pushups

10 Box Jumps 30/24

P – 6 Cleans 225/153

10 Deficit Handstand Pushups

10 Box Jumps 30/24