4
Jul
07/05/2021
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)
6 Inch Worms
12 Squats
12 Jumping Ring Dips
6 Dive Bombers
12 Squats
30s Ring Support Hold
Clean High Pulls
Scarecrow Drill
High Hang Cleans
Positions
Front Squat/Clean warmup with bar
Weightlifting
H: Front Squat (4 x 11)
F: High-Hang Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 78-83%)
Gymnastics
H: Low Ring Dips (4 x 2 @ 50X10)
F: Ring Dips (4 x 2 @ 50X5)
Rx: Ring Dips (4 x 2 @ 50X10)
P: Ring Dips (4 x 2 @ 50X15)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 12 Single Arm Devil Press 15/10
200m Row
F – 12 Single Arm Devil Press 25/15
250m Row
Rx – 12 Single Arm Devil Press 40/25
300m Row
P – 12 Single Arm Devil Press 50/35
350m Row