05/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Ring Rows

6 Inch Worms

12 Squats

12 Glide Throughs

6 Pushups

12 Squats

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 8)

F: 2 Segment Snatches + 2 Overhead Squats (5 x 4)

Rx/P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 80-85%)

Gymnastics

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

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

H – 300m Run

AMRAP

(4 Ring Rows

8 Knee Pushups

12 Squats)

F – 400m Run

AMRAP

(4 Assisted Pullups

8 Pushups

12 Squats)

Rx – 400m Run

AMRAP

(5 Pullups

10 Pushups

15 Squats)

P – 400m Run

AMRAP

(6 Pullups

12 Pushups

18 Squats)

*At 15 min mark everyone finishes with another 300-400m Run