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04/20/2018

19
Apr

04/20/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

10 Hinge Rows

10 Squats

2 Rope Pulls to Standing

6 Dive Bombers

10 Squats w/barbell

4 Rope Pullups

Weightlifting

H: Back Squat (4 x 10)

F: Back Squat (4 x 8 @ 60-70%)

P: Back Squat (4 x 6 @ 65-75%)

Gymnastics

H: Rope Pulls to Standing (4 x 5)

F: Rope Pullups (4 x 10)

P: Legless Rope Climbs (4 x 1-2)

Metcon

Metcon (Time)

H – 750m Row

50 Box Jumps 16/12

50 Shoulder to Overhead 65/45

750m Row

F – 1000m Row

50 Box Jumps 20/16

50 Shoulder to Overhead 75/53

1000m Row

P – 1000m Row

50 Box Jumps 24/20

50 Shoulder to Overhead 95/63

1000m Row