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08/09/2021

8
Aug

08/09/2021

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)

6/6 Side Step Ups

12 Good Mornings

12 Squats

6 Inch Worms

6/6 Pistols to Box/Pistol Negatives/Pistols

Press + Push Press warmup with bar

Jerk Foot work

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 88-93%)

Gymnastics

Pistol Floor Progressions (4 x 7-9 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 200m Row

AMRAP Dumbbell Clusters 15/10

F – 250m Row

AMRAP Dumbbell Clusters 25/15

Rx – 250m Row

AMRAP Dumbbell Clusters 45/30

P – 300m Row

AMRAP Dumbbell Clusters 50/35