26
Feb
02/26/2021
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)
30s RBM
12 Squats
12 Ring Rows
12 Jumping Ring Dips
12 Squats
6 Transitions
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: Halting Clean (5 x 3)
2 sec Pause at Position 2
Rx/P: Clean (5 x 3 @ 80-90%)
Gymnastics
Muscle Up Progressions (4 x 2-3)
Jumping Pullups + Jumping Ring Dips @ 30X0
Pullups + Ring Dips
Chest to Ring Pullups + Bench Muscle Ups
Muscle Ups
Weighted Muscle Ups
Metcon
Metcon (AMRAP – Reps)
3 Rounds
3 min AMRAP/1 min Rest
H – 400m Row
AMRAP Thrusters 25/15
F – 450m Row
AMRAP Thrusters 35/25
Rx – 500m Row
AMRAP Thrusters 45/33
P – 550m Row
AMRAP Thrusters 45/35