01/30/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

4/4 Side Step Ups

12 Glide Throughs

4/4 Pistol Negatives/Elevated Pistols

12 Glide Throughs

4/4 Shrimp Squats/Pistols

5 Count Toes to Bar Drill

5-10 Press

5-10 Push Press

Jerk Technique

3 Jerks

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 2)

Rx/P: Split Jerk (5 x 2 @ 83-93%)

Gymnastics

Pistol Progressions (4 x 7 each side)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

4 Rounds

3 min to complete

H – 10 Walking Lunges

10 Knee Raises

20m Sandbag Carry 80/60

F – 10 Shrimp Squats

10 Leg Raises

20m Sandbag Carry 100/80

Rx – 10 Pistols

10 Toes to Bar

20m Sandbag Carry 180/120

P – 12 Pistols

12 Toes to Bar

20m Sandbag Carry 220/180