1
Jul
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