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08/20/2019

19
Aug

08/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

10 Squats

5 Inch Worms

10 Narrow Squats

10 Up-Downs

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 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 90-95%)

Gymnastics

Pistol Floor Progressions (4 x 10 each leg)

Pistols to Box

Candlestick to Narrow Squat

Candlestick to Pistol

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (No Measure)

Alternating EMOM

H – 4-6-8-10-12…

Wall Balls 10/6

2-3-4-5-6…

Burpee Box Jump Overs 16/12

F – 4-6-8-10-12…

Wall Balls 14/10

2-3-4-5-6…

Burpee Box Jump Overs 20/16

Rx – 6-8-10-12-14…

Wall Balls 20/14

3-4-5-6-7…

Burpee Box Jump Overs 24/20

P – 6-8-10-12-14…

Wall Balls 25/18

3-4-5-6-7…

Burpee Box Jump Overs 24/20