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07/10/2020

9
Jul

07/10/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

12 Ring Rows

6 Dive Bombers

12 Scap Pullups

6 Transitions

Jerk Footwork Drill

Jerk Hands and Feet

Jerks with PVC

Press

Push Press

Jerk Warmup

Weightlifting

H: Push Press (4 x 11)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 78-83%)

Gymnastics

L-Hang Progressions (4 x 18s or 6 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

12 min Rotating EMOM

H – 6 Transitions

8 Shoulder to Overhead 45/35

150m Run

F – 3-4 Assisted Muscle Ups

8 Shoulder to Overhead 115/73

200m Run

Rx – 3-4 Muscle Ups

4 Shoulder to Overhead 175/113

200m Run

P – 4-6 Muscle Ups

4 Shoulder to Overhead 205/133

200m Run