08/27/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10-10 Leg Kicks

Figure 4 Drill

400m Run

10/10 Wrist Stretches

12 Squats

12 Jumping Ring Dips

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 8)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean (5 x 3 @ 85-90%)

Gymnastics

Planche Progressions (4 x 15s)

Plank (x2)

Frog Stand

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Straight Arm Frog Stand

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (Time)

5 Rounds

H – 200m Run

12 Parallette Dips

12 Goblet Squats 26/18

F – 300m Run

12 Assisted Ring Dips

12 Goblet Squats 44/26

Rx – 300m Run

12 Ring Dips

12 Goblet Squats 53/35

P – 300m Run

14 Ring Dips

14 Goblet Squats 62/44