08/27/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

12/12 Wrist Stretches

6 Inch Worms

12 Squats

12 Jumping Ring Dips

12 Squats

6 Up Downs

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 – 400m Row

6 Burpees

12 Goblet Squats 26/18

F – 450m Row

6 Burpees Over the Rower

12 Goblet Squats 44/26

Rx – 500m Row

8 Burpees Over the Rower

12 Goblet Squats 53/35

P – 550m Row

10 Burpees Over the Rower

12 Goblet Squats 62/44