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