14
Mar
03/15/2022
Classic Fitness – CrossFit Group Classes
Warm-up
Complete Rowing Warmup (No Measure)
5-10 Legs only strokes
5-10 Legs then Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
6 Inch Worms
12 Squats
6 Up Downs
12 Squats
3 Wall Walks
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 6)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
Rx/P: Snatch (5 x 2 @ 85-95%)
Gymnastics
Handstand Skill (4 x 25 or 50)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (No Measure)
3 Rounds
6 min to complete
H – 30 Squats
12 Burpees
450m Row
F – 35 Squats
12 Burpees Over the Rower
500m Row
Rx – 40 Squats
15 Burpees Over the Rower
550m Row
P – 50 Squats
18 Burpees Over the Rower
600m Row