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