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01/29/2020

29
Jan

01/29/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

10 Face Pull to Y-Press

4/4 Side Step Ups

10 Jumping Good Mornings

4/4 Pistol Negatives/Elevated Pistols

5-10 Press

5-10 Push Press

Jerk Technique

2-3 Jerks

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2)

Gymnastics

Pistol Progressions (4 x 7 each leg)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (Time)

4 Rounds

H – 200m Row

60s Rest

8 Box Jumps 16/12

8 Wall Balls 10/6

60s Rest

F – 250m Row

60s Rest

8 Box Jumps 20/16

8 Wall Balls 14/10

60s Rest

Rx – 300m Row

60s Rest

10 Box Jumps 24/20

10 Wall Balls 20/14

60s Rest

P – 350m Row

60s Rest

12 Box Jumps 24/20

12 Wall Balls 25/18

60s Rest