04/02/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Glide Throughs

12 Pass Throughs

12 Glide Throughs

12 Overhead Squats

5 Count Toes to Bar Drill

Snatch High Pulls

Scarecrow Drill

High Hang Snatches

5 Count Toes to Bar Drill

Positions

with Barbell:

Segment Snatch

2 Snatches

Weightlifting

H: Overhead Squat (4 x 12)

F: Segment Snatch (5 x 3)

Rx/P: 3-Position Snatch (5 x 3 @ 75-80%)

1 Snatch from each position:

Hips

Knees

Floor

Gymnastics

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

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (No Measure)

4 Rounds

5 min to complete

H – 10 Kettlebell Swings 53/35

10 Knee Raises

400m Row

F – 3 Snatches 95/63

10 Leg Raises

500m Row

Rx – 3 Snatches 155/103

10 Toes to Bar

500m Row

P – 4 Snatches 175/113

12 Toes to Bar

600m Row