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01/26/2022

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