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09/13/2022

12
Sep

09/13/2022

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Glide Throughs

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 6)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (3 x 2 @ 88-93%, 2 x 1 @ 93-100%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 400m Row

18 Knee Raises

12 Goblet Squats 44/26

F – 500m Row

18 Leg Raises

12 Overhead Squats 75/53

Rx – 500m Row

18 Toes to Bar

12 Overhead Squats 95/63

P – 600m Row

20 Toes to Bar

12 Overhead Squats 115/73