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08/17/2022

16
Aug

08/17/2022

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 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

6 Transitions

12 Glide Throughs/6 Hips to Rings

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 8)

F: Segment Cleans (5 x 3)

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

Gymnastics

Pullup Progressions (4 x 7-9)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3 min AMRAP

H – 7 Front Squats 75/53

7 Transitions

AMRAP Row

F – 7 Front Squats 115/73

5 Assisted Muscle Ups

AMRAP Row

Rx – 7 Front Squats 155/103

5 Muscle Ups

AMRAP Row

P – 7 Front Squats 175/113

7 Muscle Ups

AMRAP Row