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08/01/2022

31
Jul

08/01/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #3 (No Measure)

12 Internal Rotation Steps

12 External Rotation Steps

Figure 4 Drill

300m Run

Warm-up (No Measure)

12 Face Pulls to Press

12 Good Mornings

6/6 Single Leg Side Step Ups

6 Dive Bombers

6/6 Pistols to box/Pistol Negatives

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 80-85%)

Gymnastics

Pistol Floor Progressions (4 x 5-7 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 3-6-9-12…

Double Kettlebell Rows 26/18

Double Kettlebell Cleans

Double Kettlebell Presses

200m Run

F – 3-6-9-12…

Double Kettlebell Rows 35/26

Double Kettlebell Cleans

Double Kettlebell Presses

250m Run

Rx – 3-6-9-12…

Double Kettlebell Rows 53/35

Double Kettlebell Cleans

Double Kettlebell Presses

300m Run

P – 3-6-9-12…

Double Kettlebell Rows 62/44

Double Kettlebell Cleans

Double Kettlebell Presses

300m Run