07/02/2020

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

12 Jumping Ring Dips

12 Glide Throughs

12 Squats

30s Ring Support Hold

5 Count Toes to Bar Drill + 3 Toes 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

Complex of the day

Weightlifting

H: Front Squat (4 x 12)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 75-80%)

Gymnastics

H: Low Ring Dips (4 x 1 @ 50X20)

F: Ring Dips (4 x 1 @ 50X10)

Rx: Ring Dips (4 x 1 @ 50X20)

P: Ring Dips (4 x 1 @ 50X30)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 6 Knee Raises

18 Wall Balls 10/6

200m Row

F – 6 Leg Raises

18 Wall Balls 14/10

250m Row

Rx – 6 Toes to Bar

18 Wall Balls 20/14

250m Row

P – 8 Toes to Bar

18 Wall Balls 25/18

300m Row