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07/18/2019

17
Jul

07/18/2019

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

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 10)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

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

Gymnastics

H: Low Ring Dips (4 x 3 @ 55X7)

F: Ring Dips (4 x 3 @ 55X3)

Rx: Ring Dips (4 x 3 @ 55X7)

P: Ring Dips (4 x 3 @ 55X10)

Metcon

Metcon (Time)

5 Rounds

H – 16 Kettlebell Swings 44/26

10 Knee Raises

200m Row

F – 8 Power Cleans 95/63

10 Leg Raises

250m Row

Rx – 8 Power Cleans 135/93

10 Toes to Bar

300m Row

P – 10 Power Cleans 155/103

12 Toes to Bar

350m Row