5
Aug
08/06/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
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 – 50 Cal Air Bike
35 Wall Balls 10/6
35 Box Jumps 16/12
50 Cal AIr BIke
F – 60 Cal Air Bike
50 Wall Balls 14/10
50 Box Jumps 20/16
60 Cal Air Bike
Rx – 75 Cal Air Bike
50 Wall Balls 20/14
50 Box Jumps 24/20
75 Cal Air Bike
P – 80 Cal Air Bike
60 Wall Balls 20/14
60 Box Jumps 24/20
80 Cal Air Bike