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02/05/2020

5
Feb

02/05/2020

Classic Fitness – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

10 Face Pull to Y-Press

4/4 Side Step Ups

10 Jumping Good Mornings

4/4 Pistol Negatives/Elevated Pistols

5-10 Press

5-10 Push Press

Jerk Technique

2-3 Jerks

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 85-95%)

Gymnastics

Pistol Progressions (4 x 8 each leg)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 8 Shoulder to Overhead 65/53

200m Row

F – 8 Shoulder to Overhead 95/63

250m Row

Rx – 8 Shoulder to Overhead 135/93

300m Row

P – 8 Shoulder to Overhead 155/103

350m Row