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03/05/2021

5
Mar

03/05/2021

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)

12 Ring Rows

12 Jumping Ring Dips

6 Transitions

12 Squats

12 Glide Throughs

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 7)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean (3 x 3 @ 80-90%, 2 x 2 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

4 Rounds

H – 15 Ring Rows

10 Burpees

150m Row

F – 15 Assisted Pullups

12 Burpees Over the Rower

200m Row

Rx – 15 Pullups

15 Burpees Over the Rower

250m Row

P – 18 Chest to Bar Pullups

18 Burpees Over the Rower

300m Row