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