26
Jan
01/26/2022
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)
12 Glide Throughs
12 Squats
12 Glide Throughs
12 Squats
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 9)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 83-88%)
Gymnastics
L-Hang Progressions (4 x 30s or 10 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (No Measure)
12 min EMOM
H – 10 Ring Rows
6 Cal Row
10 Single Arm Kettlebell Squat 26/12.5
F – 10 Assisted Pullups
8 Cal Row
10 Single Arm Kettlebell Squat 44/26
Rx – 10 Pullups
10 Cal Row
10 Single Arm Kettlebell Squat 53/35
P – 12 Chest to Bar Pullups
12 Cal Row
12 Single Arm Kettlebell Squat 62/44
