24
Jan
01/24/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Stroke Rate Rowing Drill (No Measure)
3 min Row @ 2:15/500 or faster
– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16
Warm-up (No Measure)
6 Dive Bombers
10 Squats
3 Wall Walks
10 Squats
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4 x 9)
F: Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 83-93%)
Gymnastics
H: Push-ups (4 x 4 @ 20X1)
F: Decline Pushups (4 x 4 @ 20X1)
Rx: Handstand Push-ups (4 x 4 @ 20X1)
P: Deficit Handstand Push-ups (4 x 4 @ 20X1)
Metcon
Metcon (Time)
4 Rounds
H – 250m Row
10 Pushups
15 Dumbell Front Squats 15/10
F – 300m Row
10 Decline Pushups
15 Dumbell Front Squats 35/25
Rx – 350m Row
10 Handstand Pushups
15 Dumbell Front Squats 50/35
P – 350m Row
10 Deficit Handstand Pushups
15 Dumbell Front Squats 55/40