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