26
Jul
07/27/2018
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)
10/10 Arm Circles
12 Squats
4/4 Side Step Ups
5 Dive Bombers
4/4 Pistol Negatives
or
4/4 Elevated Pistols
with Barbell:
Press
Push Press
Push/Split Jerk
Weightlifting
H: Push Press (4 x 9)
F: Push Jerk (5 x 3)
P: Split Jerk (5 x 3 @ 83-88%)
Gymnastics
Pistol Progressions (4 x 8 Each side)
Side Box Step Ups
Box Step Downs
Pistols
Weighted Pistols
Overhead Pistols
Metcon
Metcon (Time)
5 Rounds
H – 8 Shoulder to Overhead 75/53
16 Walking Lunges
16 Cal Row
F – 8 Shoulder to Overhead 95/63
16 Shrimp Squats
20 Cal Row
P – 8 Shoulder to Overhead 135/93
16 Pistols
24 Cal Row