08/20/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Jumping Ring Dips

6 Inch Worms

12 Squats

30s Ring Support Hold

12 Jumping Good Mornings

6 Up Downs

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 7)

F: Segment Snatch (5 x 3)

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

Gymnastics

Ring Dip Progressions (ME)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

2 min AMRAP/1 min Rest

H – 10 Cal Air Bike

AMRAP Burpee Box Jump Overs 18/12

F – 12 Cal Air Bike

AMRAP Burpee Box Jump Overs 20/18

Rx – 15 Cal Air Bike

AMRAP Burpee Box Jump Overs 24/20

P – 18 Cal Air Bike

AMRAP Burpee Box Jump Overs 24/20