08/02/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

200m Run

12 Jumping Ring Dips

12 Pass Throughs

12 Overhead Squats

200m Run

6/6 Hanging Scap Circles

High Hang Snatch Pulls

Scarecrow Drill

200m Run

6 Knee/Leg Raises

High Hang Snatches

Position Work

with Barbell:

Positions

Segment Snatch

Snatch

Weightlifting

H: Overhead Squat (4 x 10)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

P: Snatch (5 x 2 @ 80-85%)

Gymnastics

Toes to Bar Progressions (4 x 7)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (Time)

4 Rounds

H – 8 Goblet Squats 44/26

8 Parallette Dips

300m Run

F – 8 Overhead Squats 75/53

8 Assisted Ring Dips

400m Run

P – 8 Overhead Squats 115/73

8 Ring Dips

400m Run