02/08/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Upright Squat Stretch

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 8)

F: Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 85-90%)

Gymnastics

Ring Dip Progressions (4 x 8-10)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (Time)

H – 21 Double Kettlebell Front Squats 26/13

200m Farmer’s Carry

15 Double Kettlebell Front Squats

200m Farmer’s Carry

9 Double Kettlebell Front Squats

200m Farmer’s Carry

F – 21 Double Kettlebell Front Squats 35/18

200m Farmer’s Carry

15 Double Kettlebell Front Squats

200m Farmer’s Carry

9 Double Kettlebell Front Squats

200m Farmer’s Carry

Rx – 21 Double Kettlebell Front Squats 53/35

200m Farmer’s Carry

15 Double Kettlebell Front Squats

200m Farmer’s Carry

9 Double Kettlebell Front Squats

200m Farmer’s Carry

P – 21 Double Kettlebell Front Squats 62/44

200m Farmer’s Carry

15 Double Kettlebell Front Squats

200m Farmer’s Carry

9 Double Kettlebell Front Squats

200m Farmer’s Carry