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03/16/2020

15
Mar

03/16/2020

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)

6 T-Pushups

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

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (5-5-5-5)

F: Clean (3 RM)

Rx/P: Clean (1 RM)

Gymnastics

Muscle Up Progressions (4 x ME)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 15 Knee Pushups

30 Squats

300m Row

F – 15 Pushups

30 Squats

350m Row

Rx – 18 Pushups

36 Squats

400m Row

P – 24 Pushups

48 Squats

500m Row