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05/10/2021

9
May

05/10/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Squats

12 Good Mornings

12 Ring Rows

12 Jumping Ring Dips

12 Squats

12 Good Mornings

30s Ring Support Hold

Back Squat warmup with barbell

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 75-85%)

Rx/P: Back Squat (4 x 4 @ 80-90%)

Gymnastics

Ring Dip Progressions (4 x 8-10)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

2 min AMRAP/1 min Rest

H – 5 Double Kettlebell Rows 26/12.5

5 Double Kettlebell Swings

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

AMRAP Row

F – 5 Double Kettlebell Rows 35/18

5 Double Kettlebell Swings

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

AMRAP Row

Rx – 5 Double Kettlebell Rows 44/26

5 Double Kettlebell Swings

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

AMRAP Row

P – 5 Double Kettlebell Rows 53/35

5 Double Kettlebell Swings

5 Double Kettlebell Cleans

5 Double Kettlebell Squats

AMRAP Row