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