05/24/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Ring Rows

12 Lunges with Samson + Lizard

12 Glide Throughs

12 Squats

12 Glide Throughs/Hips to Bar

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 7)

F: Clean Pull + Clean + 2 Front Squats (5 x 4)

Rx/P: 2 Cleans + 2 Front Squats (5 x 4 83-88%)

Gymnastics

H: Ring Rows (4 x ME)

F: Assisted Pull-ups (4 x ME)

Rx/P: Weighted Pull-ups (4 x 1 AHAP)

Metcon

Metcon (No Measure)

12 min EMOM

H – 60s Jumping Pullups

60s Dumbell Lunges 15/10

60s Air Bike

F – 60s Jumping Bar Muscle Ups

60s Front Rack Dumbell Lunges 35/25

60s Air Bike

Rx – 60s Bar Muscle Ups

60s Overhead Dumbell Lunges 45/30

60s Air Bike

P – 60s Bar Muscle Ups

60s Overhead Dumbell Lunges 50/35

60s Air Bike