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