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