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03/18/2022

17
Mar

03/18/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #1 (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

Warm-up (No Measure)

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 6)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean (5 x 2 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 4-5)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

5 Rounds

H – 20 Wall Balls 10/6

200m Run

F – 20 Wall Balls 14/10

250m Run

Rx – 20 Wall Balls 20/14

300m Run

P – 24 Wall Balls 25/18

300m Run