05/27/2022

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 Ring Rows

12 Lunges with Samson + Lizard

12 Glide Throughs

6 Dive Bombers

12 Lunges

12 Glide Throughs/6 Hips to Bar

Press + Push Press warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 78-88%)

Rx/P: Push Press (4 x 3 @ 83-93%)

Gymnastics

Extended Hollow Plank (4 x 30 or 60s)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

H – 60s Jumping Pullups

60s Dumbbell Lunges 15/10

60s Row

60s Rest

F – 60s Jumping Bar Muscle Ups/Hips to Bar

60s Front Rack Dumbbell Lunges 35/25

60s Row

60s Rest

Rx – 60s Bar Muscle Ups

60s Overhead Dumbbell Lunges 45/30

60s Row

60s Rest

P – 60s Bar Muscle Ups

60s Overhead Dumbbell Lunges 50/35

60s Row

60s Rest