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08/02/2021

1
Aug

08/02/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Lunges with Lizard + Samson

12-12-12 Y-T-Ws

6 Inch Worms

6/6 Side Step Ups

6 Dive Bombers

6/6 Pistols to box/Pistol negatives/Pistols

6 Up Downs

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerks with bar

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 85-90%)

Gymnastics

Pistol Floor Progressions (4 x 6-8 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

14 min E2MOM

H – 6 Dumbbell Lunges 25/20

4 Burpees

F – 6 Front Rack Dumbbell Lunges 35/25

4 Burpees Over the Dumbbells

Rx – 6 Overhead Dumbbell Lunges 45/30

6 Burpees Over the Dumbbells

P – 6 Overhead Dumbbell Lunges 50/35

8 Burpees Over the Dumbbells