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