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09/08/2020

7
Sep

09/08/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

12 Squats

12 Glide Throughs

12 Pass Throughs

12 Overhead Squats

12 Glide Throughs

Snatch High Pulls

Scarecrow Drill

5 Count Toes to Bar Drill + 3 Toes to Bar

High Hang Snatch

Position work

Snatches

Overhead Squat warmup with bar

Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 6)

F: 3 Position Snatches (5 x 3)

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)

12 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