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02/10/2020

10
Feb

02/10/2020

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)

4 Bootstrap Squats

12 Jumping Ring Dips

12 Squats

6 Inch Worms

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

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (4 x 8)

F: Clean (5 x 3)

Rx/P: Clean (5 x 2 @ 88-98%)

Gymnastics

H: Low Ring Dips (4 x 8-10)

F: Assisted Ring Dips (4 x 8-10)

Rx: Ring Dips (4 x 9-13)

P: Ring Dips (4 x 14-18)

Metcon

Metcon (Time)

H – 500m Row

20 Knee Pushups

25 Situps

30 Squats

25 Situps

20 Knee Pushups

500m Row

F – 600m Row

20 Pushups

30 Situps

40 Squats

30 Situps

20 Pushups

600m Row

Rx – 600m Row

30 Pushups

40 Situps

50 Squats

40 Situps

30 Pushups

600m Row

P – 700m Row

35 Pushups

45 Situps

55 Squats

45 Situps

35 Pushups

700m Row