30
Jan
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