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01/19/2021

19
Jan

01/19/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Knee Pulls

10 Ankle Pulls

12 Glide Throughs

12 Squats

10 High Kicks

20 High Knees

12 Glide Throughs/6 Hips to bar

12 Squats

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 9)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 83-88%)

Gymnastics

L-Hang Progressions (4 x 30s or 10 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

12 min EMOM

H – 10 Jumping Pullups

6 Lengths Shuttle Run

10 Single Arm Kettlebell Squat 26/13

F – 5 Jumping Bar Muscle Ups

8 Lengths Shuttle Run

10 Single Arm Kettlebell Squat 44/26

Rx – 5 Bar Muscle Ups

10 Lengths Shuttle Run

10 Single Arm Kettlebell Squat 53/35

P – 7 Bar Muscle Ups

12 Lengths Shuttle Run

12 Single Arm Kettlebell Squat 62/44