08/01/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Pass Throughs

12 Glide Throughs

30s Ring Support Hold

12 Overhead Squats

6 Hips to Bar/12 Glide Throughs

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position Work

5-10 Overhead Squats

Segment Snatch

2-3 Snatches

Weightlifting

H: Overhead Squat (4 x 10)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

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

Gymnastics

H: Low Ring Dips (4 x 4-6)

F: Assisted Ring Dips (4 x 4-6)

Rx: Ring Dips (4 x 4-6)

P: Ring Dips (4 x 6-10)

Metcon

Metcon (Time)

4 Rounds

H – 8 Goblet Squats 44/26

8 Jumping Pullups

16 Cal Row

F – 8 Overhead Squats 75/53

4 Jumping Muscle Ups

18 Cal Row

Rx – 8 Overhead Squats 135/93

4 Bar Muscle Ups

20 Cal Row

P – 8 Overhead Squats 155/103

6 Bar Muscle Ups

24 Cal Row