07/12/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Bootstrap Squats

12 Ring Rows

12 Jumping Ring Dips

12 Squats

12 Glide Throughs/6 Glide Throughs + 6 Hips to Bar

30s Ring Support Hold

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 10)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 80-85%)

Gymnastics

H: Low Ring Dips (4 x 3 @ 50X7)

F: Ring Dips (4 x 3 @ 50X3)

Rx: Ring Dips (4 x 3 @ 50X7)

P: Ring Dips (4 x 3 @ 50X10)

Metcon

Metcon (No Measure)

12 min EMOM

H – 16 Kettlebell Swings 44/26

8 Goblet Squats

12 Jumping Pullups

F – 8 Power Cleans 95/63

8 Front Squats

6 Jumping Bar Muscle Ups/6 Hips to Bar

Rx – 6 Power Cleans 155/103

6 Front Squats

3-4 Bar Muscle Ups

P – 6 Power Cleans 185/123

6 Front Squats

4-6 Bar Muscle Ups