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02/01/2022

1
Feb

02/01/2022

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

12 Jumping Ring Dips

12 Squats

6 Up Downs

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 10)

Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 80-85%)

Gymnastics

Ring Dip Progressions (4 x 6-8)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Front Squats 65/53

200m Row

10 Burpees

F – 10 Front Squats 95/63

250m Row

10 Burpees over the Bar

Rx – 7 Front Squats 155/103

300m Row

14 Burpees over the Bar

P – 7 Front Squats 185/123

350m Row

14 Burpees over the Bar