13
Apr
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