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09/10/2021

9
Sep

09/10/2021

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)

10/10 Wrist Stretches

6 Inch Worms

12 Squats

6 Up Downs

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 6)

F: Halting Clean + 2 Cleans (5 x 3)

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

Gymnastics

Planche Progressions (4 x 25s)

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 (AMRAP – Reps)

3 Rounds

5 min to complete

H – 20 Kettlebell Swings 44/26

8 Burpees

400m Row

F – 10 Power Cleans 95/63

8 Over the Bar Burpees

450m Row

Rx – 10 Power Cleans 135/93

10 Over the Bar Burpees

500m Row

P – 10 Power Cleans 155/103

12 Over the Bar Burpees

550m Row