22
Jan
01/22/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
4 Rope Pulls to Standing
12 Squats
6 Dive Bombers
8 Rope Pullups
12 Squats
J-Clinch Practice
Press/Push Press warmup with bar
Jerk footwork
Hands and Feet
Jerk warmup with bar
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 3 @ 83-88%)
Gymnastics
Side Lever Floor Progressions (4 x 30 or 60)
Side Plank
Side Plank Twists
Side Over Arches
Side Star Plank
Metcon
Metcon (Time)
5 Rounds
H – 6 Rope Pulls to Standing
12 Thrusters 45/35
F – 3 Short Rope Climbs/6 Rope Pullups
8 Thrusters 95/63
Rx – 2 Rope Climbs
6 Thrusters 135/93
P – 1 Legless Rope Climb
6 Thrusters 155/103