26
May
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