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09/02/2022

1
Sep

09/02/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #3 (No Measure)

12 Internal Rotation Steps

12 External Rotation Steps

Figure 4 Drill

300m Run

Warm-up (No Measure)

12/12 Wrist Stretches

6 Inch Worms

12 Squats

6 Up Downs

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)

4 Rounds

H – 250m Run

8 Burpees

12 Goblet Squats 26/18

F – 300m Run

8 Burpees over the Kettlebell

12 Goblet Squats 44/26

Rx – 400m Run

10 Burpees over the Kettlebell

12 Goblet Squats 70/53

P – 400m Run

12 Burpees over the Kettlebell

12 Goblet Squats 88/62