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08/05/2022

4
Aug

08/05/2022

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 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs

30s Ring Support Hold

12 Glide Throughs/6 Hips to Bar

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 10)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 83-88%)

Gymnastics

Ring Dip Progressions (5-7)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 8 Goblet Squats 44/26

12 Jumping Pullups

16 Cal Row

F – 8 Overhead Squats 75/53

8 Jumping Muscle Ups/8 Hips to Bar

18 Cal Row

Rx – 8 Overhead Squats 135/93

6 Bar Muscle Ups

20 Cal Row

P – 8 Overhead Squats 155/103

8 Bar Muscle Ups

22 Cal Row