09/28/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow with Plate (No Measure)
Squat with plate
RBM moving around to reach corners
Ankle mobilization
Lift plate and hold
Warm-up (No Measure)
12 Ring Rows
12 Squats
12 Glide Throughs
12 Jumping Ring Dips
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 12)
F: High-Hang Snatch (5 x 3)
Rx/P: High Hang Power Snatch (5 x 3)
Gymnastics
L-Sit Progressions (4 x 12s or 4 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit (3s hold)
Straight Leg L-Sit
Alternating Leg Pike Ups (3s hold)
Pike Hold
Metcon
Metcon (Time)
6 Rounds
H – 12 Alternating Dumbbell Thrusters 15/10
12 Box Jumps 16/12
6 Ring Rows
F – 12 Alternating Dumbbell Thrusters 35/20
6 Box Jumps 24/20
6 Assisted Pullups
Rx – 12 Alternating Dumbbell Thrusters 45/30
6 Box Jumps 30/24
6 Pullups
P – 12 Alternating Dumbbell Thrusters 50/35
6 Box Jumps 30/24
8 Chest to Bar Pullups