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06/10/2020

9
Jun

06/10/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Warmup

Check out the You Tube video for this workout

https://youtu.be/Tya-aPZf_ss

12/12 Arm Circles

30s RBM

6 Inch Worms

12 Squats

6 Situps

6 T-Pushups

12 Squats/Squat Jumps

2 2xT-Pushups + Squat/2xT-Pushups + Squat Jumps/Man Makers

6 Situps

Warm-up

Warm-up (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position Work

12 Glide Throughs

6 Jumping Ring Dips + 30s Ring Support Hold

5 Count Toes to Bar Drill + 3 Toes to Bar

3-5 Overhead Squats

Weightlifting

H: Overhead Squat (4 x 11)

F: Overhead Squat (4 x 9)

Rx/P: Overhead Squat (4 x 7)

Gymnastics

L-Sit Progressions (4 x 18s or 6 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Alternating Leg Pike Ups

Pike Hold

Metcon

Metcon (Time)

5 Rounds

H – 14 Kettlebell Swings 44/26

7 Knee Raises

21 Wall Balls 10/6

F – 7 Snatches 65/53

7 Leg Raises

21 Wall Balls 14/10

Rx – 7 Snatches 95/63

7 Toes to Bar

21 Wall Balls 20/14

P – 7 Snatches 115/73

7 Toes to Bar

21 Wall Balls 25/18

At Home Workout

5 Rounds

7 2x(2 T-Pushups + Squat)/2x(2 T-Pushups + Squat Jump)/Man Makers

14/21 Situps