01/31/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

12 Squats

6/6 Hanging Scap Circles

12 Squats

6/6 Band Pull Aparts

12 Squats

6 Overhead Band Pull Aparts

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 70-80%)

Rx/P: Back Squat (4 x 6 @ 75-85%)

Gymnastics

Front Lever Progressions – Bar (4 x 7 or 21s)

Hollow Hold

Kettlebell Pull-overs

Knees to Elbows

Inverted Hang

Kip Extensions

Tuck Front Lever Swings

Front Lever Swings

Tuck Front Lever

1/2 Tuck Front Lever

Front Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 5 Double Kettlebell Rows 26/10

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

350m Row

F – 5 Double Kettlebell Rows 35/18

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

500m Row

Rx – 5 Double Kettlebell Rows 44/26

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

500m Row

P – 6 Double Kettlebell Rows 53/35

6 Double Kettlebell Cleans

6 Double Kettlebell Squats

600m Row