04/30/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

400m Run

10m Inch Worm

10 Ring Rows

10 Squats

10m Inch Worm

10 Glide Throughs

10 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4×10)

F: Clean Pull + Clean + 2 Front Squats (5 x 4 )

P: 2 Cleans + 2 Front Squats (5 x 4 @ 70-75%)

Gymnastics

H: Active Hang on Pullup Bar (4 x ME)

F/P: Weighted Pull-ups (4 x 3 AHAP)

Metcon

Metcon (Time)

H – 400m Run

10 x (2 Ring Rows

4 Knee Pushups

6 Squats)

400m Run

F – 400m Run

15 x (2 Assisted Pullups

4 Pushups

6 Squats)

400m Run

P – 400m Run

20 x (2 Pullups

4 Pushups

6 Squats)

400m Run