01/27/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

4/4 Side Step Ups

12 Good Mornings

12 Squats

4/4 Pistol Negatives/Box Pistols

12 Jumping Good Mornings

6 Dive Bombers

4/4 Pistol Progressions

Press warmup with bar

Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 80-85%)

Gymnastics

Pistol Progressions (4 x 7 each side)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

16 min Alternating E2MOM

H – 200m Row

(8 Box Jumps 16/12

8 Wall Balls 10/6)

F – 250m Row

(8 Box Jumps 20/16

8 Wall Balls 14/10)

Rx – 300m Row

(10 Box Jumps 24/20

10 Wall Balls 20/14)

P – 350m Row

(12 Box Jumps 24/20

12 Wall Balls 25/18)