Call Us: (775) 870-7924

09/05/2019

4
Sep

09/05/2019

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

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 7)

F: Clean (5 x 3)

Rx/P: Clean (3 x 3 @ 88-93% 2 x 2 @ 93-98%)

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