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