26
Aug
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