27
Jan
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)