21
Jan
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