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
