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01/31/2020

31
Jan

01/31/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Ring Rows

24 Good Mornings

6 Pike Pushups

6 Transitions

12 Squats

6 Glide Throughs/Giant Swings

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

Bar:

5 Overhead Squats

Complex of the day

Weightlifting

H: Overhead Squat (4 x 10)

F: Snatch (5 x 3)

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

Gymnastics

H: Ring Rows (4 x 6-8)

F: Assisted Pull-ups (4 x 6-8)

Rx: Pull-ups (4 x 6-8)

P: Chest-To-Bar Pull-ups (4 x 6-8)

Metcon

Metcon (Time)

4 Rounds

H – 6 Transitions

12 Cal Air Bike

6 Sandbag Ground to Overhead 40/30

F – 6 Assisted Muscle Ups

15 Cal Air Bike

6 Sandbag Ground to Overhead 60/40

Rx – 6 Muscle Ups

18 Cal Air Bike

6 Sandbag Ground to Overhead 80/60

P – 8 Muscle Ups

21 Cal Air Bike

8 Sandbag Ground to Overhead 100/80