1
Feb
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