04/14/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

6 Inch Worms

3 Wall Walks

12 Squats

6 Up Downs

3 Wall Walks/5 Kick Ups

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 10)

F: Front Squat (4 x 8 @ 68-78%)

Rx/P: Front Squat (4 x 6 @ 73-83%)

Gymnastics

Handstand Pushup Progression (4 x 8-10)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (Time)

5 Rounds

H – 15-12-9-6-3

Burpees

10 Taters 26/18

F – 15-12-9-6-3

Burpees Over the Bar

10 Cleans 75/53

Rx – 20-16-12-8-4

Burpees Over the Bar

5 Cleans 185/123

P – 25-20-15-10-5

Burpees Over the Bar

5 Cleans 225/153