Call Us: (775) 870-7924

03/30/2021

29
Mar

03/30/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

6 Inch Worms

30s Ring Support Hold

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 12)

F: Overhead Squat (4 x 10 @ 63-73%)

Rx/P: Overhead Squat (4 x 8 @ 68-78%)

Gymnastics

L-Sit Progressions (4 x 12s or 4 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (No Measure)

12 min EMOM

H – 70 Rope Jumps

10 Knee Pushups

20 Kettlebell Swings 44/26

F – 70 Alternating Feet Rope Jumps

10 Pushups

20 Kettlebell Swings 53/35

Rx – 70 High Knee Rope Jumps

12 Pushups

3 Snatches 175/113

P – 90 High Knee Rope Jumps

15 Pushups

3 Snatches 205/133