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