01/29/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Ring Rows

12 Squats

12 Good Mornings

6 Transitions

12 Squats

12 Glide Throughs/6 Hips to Rings

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 10)

F: Segment Snatch (5 x 3)

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

Gymnastics

Pullup Progressions (4 x 6-8)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Time)

4 Rounds

H – 8 Transitions

12 Cal Air Bike

12 Sandbag Cleans 40/30

F – 6 Assisted Muscle Ups

15 Cal Air Bike

12 Sandbag Cleans 60/40

Rx – 6 Muscle Ups

18 Cal Air Bike

12 Sandbag Cleans 100/80

P – 8 Muscle Ups

21 Cal Air Bike

12 Sandbag Cleans 150/100