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06/04/2017

3
Jun

06/04/2017

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)

5 Kettlebell Halos

10s Goblet Squat

1 min OH Walk

5 Kettlebell Halos

10s Goblet Squat

1 min OH Walk

Weightlifting

H: Back Squat (4×7)

F: Back Squat (4 x 5 @ 78-88%)

P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Toes to Bar Progressions (4 x 10)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (No Measure)

3 Rounds

H – 10 Cal Row

10 Wall Balls 10/6

10 Kettlebell Swings 44/26

10 Shoulder to Overhead 45/33

10 Box Jumps 16/12

1 min Rest

F – 12 Cal Row

12 Wall Balls 14/10

12 Hang Power Cleans 75/53

12 Shoulder to Overhead

12 Box Jumps 20/16

1 min Rest

P – 14 Cal Row

14 Wall Balls 20/14

14 Hang Power Cleans

14 Shoulder to Overhead

14 Box Jumps 24/20

1 min Rest