2
Sep
09/03/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Fish Game (No Measure)
Warm-up (No Measure)
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 – 400m Row
21 Thrusters 45/35
400m Row
15 Thrusters
400m Row
9 Thrusters
F – 450m Row
21 Thrusters 75/53
450m Row
15 Thrusters
450m Row
9 Thrusters
Rx – 500m Row
21 Thrusters 95/63
500m Row
15 Thrusters
500m Row
9 Thrusters
P – 550m Row
21 Thrusters 115/73
550m Row
15 Thrusters
550m Row
9 Thrusters