Call Us: (775) 870-7924

09/23/2022

22
Sep

09/23/2022

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)

12/12 Wrist Stretches

12 Squats

6 Dive Bombers

12 Squats

12 Jumping Good Mornings

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 (5-5-5-5)

F: Clean (3-3-3-3-3)

Rx/P: Clean (1 RM)

Gymnastics

Planche Progressions (4 x 30s)

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 (Checkmark)

2 Rounds

6 min AMRAP/1 min Rest

H – 20 Thrusters 35/25

20 Box Jumps 16/12

AMRAP Row

F – 20 Thrusters 45/35

20 Box Jumps 20/16

AMRAP Row

Rx – 25 Thrusters 45/35

25 Box Jumps 24/20

AMRAP Row

P – 30 Thrusters 45/35

30 Box Jumps 24/20

AMRAP Row