11
Aug
08/12/2020
Classic Fitness – CrossFit Group Classes
Warm-up
7’s Rowing Warmup (No Measure)
7 Strokes Hips Only
7 Strokes Hips and Arms
7 Strokes Legs Only
7 Strokes Legs and Hips
21 Full Strokes
Warm-up (No Measure)
12 Ring Rows
12 Squats
12 Glide Throughs
12 Squats
6 Transitions
12 Glide Throughs/6 Giant Swings
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 @ 88-93%)
Gymnastics
Pullup Progressions (4 x 7-9)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP
H – 7 Dumbbell Clusters 15/10
7 Transitions
AMRAP Row
F – 7 Dumbbell Clusters 25/10
5 Assisted Muscle Ups
AMRAP Row
Rx – 7 Dumbbell Clusters 45/30
5 Muscle Ups
AMRAP Row
P – 7 Dumbbell Clusters 50/35
7 Muscle Ups
AMRAP Row