06/15/2021
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 Squats
3 Wall Walks/5 Kick ups
12 Squats
6 Pike Pushups
Clean and Jerk Warmup (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Clean
Presses
Push Presses
Jerks
Front Squat warmup with bar
Clean and Jerk warmup with bar
Weightlifting
H: Front Squat (5-5-5-5)
F: Front Squat (3 RM)
Rx/P: Front Squat (1 RM)
Gymnastics
Handstand Pushup Progression (4 x ME)
Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (Time)
4 Rounds
H – 36 Russian Kettlebell Swings 44/26
18 Shoulder to Overhead 45/35
250m Row
F – 18 Hang Power Cleans 75/53
18 Shoulder to Overhead
300m Row
Rx – 18 Hang Power Cleans 75/53
18 Shoulder to Overhead
350m Row
P – 18 Hang Power Cleans 95/63
18 Shoulder to Overhead
400m Row