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