01/21/2021

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

Warm-up (No Measure)

12 Squats

24 Steps Heel March

3 Wall Walks

12 Squats

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 9)

F: High-Hang Clean (5 x 3)

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

Gymnastics

Handstand Skill (4 x 30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

H – 8-10-12-14-16-18…

Steps Death March 20/15

Cals Row

F – 10-12-14-16-18-20…

Steps Death March 30/20

Cal Row

Rx – 12-14-16-18-20-22…

Steps Death March 45/30

Cals Row

P – 14-16-18-20-22-24…

Steps Death March 50/35

Cals Row