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08/13/2019

12
Aug

08/13/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

10 Lunges with twist

10 Glide Throughs

10 Narrow Squats

5 Dive Bombers

10 Lunges

5 Count Toes to Bar Drill

5/5 Candlesticks to Squat or Pistol

5-10 Press

5-10 Push Press

Jerk Technique

2-3 Jerks

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 9 each leg)

Pistols to Box

Candlestick to Narrow Squat

Candlestick to Pistol

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

15 min EMOM

H – 10 Knee Pushups

20 Lunges

10 Knee Raises

F – 8 Pushups

16 Jumping Lunges

8 Leg Raises

Rx – 12 Pushups

24 Jumping Lunges

12 Toes to Bar

P – 15 Pushups

30 Jumping Lunges

15 Toes to Bar