2
Sep
09/03/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10-10 Leg Kicks
Figure 4 Drill
400m Run
12 Squats
6 Dive Bombers
10/10 Wrist Stretches
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 7)
F: Halting Clean (5 x 3)
2 sec Pause at Position 2
Rx/P: Clean (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)
Gymnastics
Planche Progressions (4 x 20s)
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)
H – 300m Run
21 Thrusters 45/35
300m Run
15 Thrusters
300m Run
9 Thrusters
F – 400m Run
21 Thrusters 75/53
400m Run
15 Thrusters
400m Run
9 Thrusters
Rx – 400m Run
21 Thrusters 95/63
400m Run
15 Thrusters
400m Run
9 Thrusters
P – 400m Run
21 Thrusters 115/73
400m Run
15 Thrusters
400m Run
9 Thrusters