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05/16/2022

15
May

05/16/2022

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)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatch

Overhead Squat warmup with bar

Weightlifting

H: Overhead Squat (4 x 8)

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

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

Gymnastics

Front Lever Progressions – Floor (4 x 26 or 4 (Body Lever Progressions))

Dead Bugs

Toes to Upright

Toes to Upright + Hip Extension

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (4 Rounds for distance)

4 Rounds

2 min AMRAP/1 min Rest

H – 40 Kettlebell Swings 44/26

AMRAP Row

F – 10 Power Snatches 75/53

AMRAP Row

Rx – 10 Power Snatches 115/73

AMRAP Row

P – 10 Power Snatches 135/93

AMRAP Row