08/29/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

Figure 4 Drill

300m Jog

12 Squats

6 Dive Bombers

12 Squats

6 Inch Worms

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 8)

F: Clean (5 x 3)

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 – 300m Run

10 Burpees

20 Squats

F – 400m Run

12 Burpees

24 Squats

Rx – 400m Run

15 Burpees

30 Squats

P – 400m Run

20 Burpees

40 Squats