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02/08/2022

8
Feb

02/08/2022

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

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

100m Row

F – 10 Pushups

150m Row

Rx – 12 Pushups

200m Row

P – 15 Pushups

250m Row