4
Apr
04/05/2022
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
6 Snatches 75/53
Rx – 40 High Knee Rope Jumps
12 Pushups
3 Snatches 175/113
P – 50 High Knee Rope Jumps
15 Pushups
3 Snatches 205/133
