08/06/2020
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 Jumping Ring Dips
12 Squats
12 Good Mornings
30s Ring Support Hold
12 Squats
12 Jumping Good Mornings
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 9)
F: Segment Snatch (5 x 3)
Rx/P: Snatch (5 x 2 @ 85-90%)
Gymnastics
Ring Dip Progressions (6-8)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (Time)
H – 750m Row
35 Wall Balls 10/6
35 Box Jumps 16/12
750m Row
F – 1000m Row
50 Wall Balls 14/10
50 Box Jumps 20/16
1000m Row
Rx – 1000m Row
50 Wall Balls 20/14
50 Box Jumps 24/20
1000m Row
P – 1200m Row
60 Wall Balls 20/14
60 Box Jumps 24/20
1200m Row