02/15/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Upright Squat Stretch

12 Squats

12 Good Mornings

12 Jumping Ring Dips

12 Squats

12 Jumping Good Mornings

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 – 21-15-9

Double Kettlebell Thrusters 26/13

Burpee Box Jumps 18/12

F – 21-15-9

Double Kettlebell Thrusters 35/18

Burpee Box Jumps 20/18

Rx – 21-15-9

Double Kettlebell Thrusters 53/35

Burpee Box Jumps 24/20

P – 21-15-9

Double Kettlebell Thrusters 62/44

Burpee Box Jumps 24/20