17
Aug
08/18/2021
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)
12 Ring Rows
12 Squats
12 Glide Throughs
12 Squats
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 7)
F: Segment Cleans (5 x 3)
Rx/P: Clean (5 x 2 @ 90-95%)
Gymnastics
Pullup Progressions (ME)
Ring Rows
Assisted Pullups
Pullups
Chest to Bar Pullups
Metcon
Metcon (Time)
4 Rounds
H – 12 Taters 35/18
12 Ring Rows
300m Row
F – 12 Power Cleans 95/63
12 Assisted Pullups
350m Row
Rx – 12 Power Cleans 135/93
12 Pullups
400m Row
P – 12 Power Cleans 155/103
12 Chest to Bar Pullups
450m Row