08/21/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Hinge Rows

12 Cossack Squats

10/10 Wrist Stretches

6 Rope Pullups

12 Squats

3 Clinch Practice

12 Squats

with Barbell:

5-10 Back Squats

Planche progressions demonstration

Warm-up (No Measure)

12 Hinge Rows

12 Cossack Squats

10/10 Wrist Stretches

6 Rope Pullups

12 Squats

3 Clinch Practice

12 Squats

with Barbell:

5-10 Back Squats

Planche progressions demonstration

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 73-83%)

P: Back Squat (4 x 3 @ 78-88%)

Gymnastics

Planche Progressions (4 x 30s or 10 Reps)

Plank

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (Time)

H – 21 DB Thrusters 20/15 per hand

9 Rope Pulls to Standing

15 DB Thrusters

6 Rope Pulls to Standing

9 DB Thrusters

3 Rope Pull to Standing

F – 21 DB Thrusters 35/25 per hand

3 Short Rope Climbs

15 DB Thrusters

2 Short Rope Climbs

9 DB Thrusters

1 Short Rope Climb

P – 21 DB Thrusters 45/30 per hand

3 Rope Climbs

15 DB Thrusters

2 Rope Climbs

9 DB Thrusters

1 Rope Climb