08/14/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Glide Throughs

12 Squats

6 Transitions

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 8)

F: 2 Hang Cleans + Clean (5 x 3)

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

Gymnastics

H: Ring Rows (4 x 7-9)

F: Assisted Pull-ups (4 x 7-9)

Rx: Pull-ups (4 x 7-9)

P: Chest-To-Bar Pull-ups (4 x 7-11)

Metcon

Metcon (Time)

3 Rounds

H – 30 Wall Balls 10/6

250m Row

8 Transitions

F – 30 Wall Balls 14/10

300m Row

6 Assisted Muscle Ups

Rx – 30 Wall Balls 20/14

300m Row

6 Muscle Ups

P – 40 Wall Balls 20/14

400m Row

8 Muscle Ups