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