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01/18/2022

18
Jan

01/18/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ warmup pace

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

Warm-up (No Measure)

12 Good Mornings

6 Dive Bomber Inch Worms

12 Jumping Good Mornings

Press/Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 80-85%)

Gymnastics

Side Lever Floor Progressions (4 x 25 or 50)

Side Plank

Side Plank Twists

Side Over Arches

Side Star Plank

Metcon

Metcon (No Measure)

12 Rounds

30s work/30s rest

H – Tire Flips

Row

Box Jumps 18/12

F – Tire Flips

Row

Box Jumps 24/20

Rx – Tire Flips

Row

Box Jumps 30/24

P – Tire Flips

Row

Box Jumps 30/24