02/01/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 9)

Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 83-88%)

Gymnastics

Ring Dip Progressions (4 x 7-9)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (Time)

6 Rounds

H – 8 Knee Pushups

8 Kettlebell Squat Cleans 18/13

F – 8 Pushups

8 Kettlebell Squat Cleans 35/18

Rx – 12 Pushups

8 Kettlebell Squat Cleans 53/35

P – 15 Pushups

10 Kettlebell Squat Cleans 62/44