09/28/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

3 Wall Walks/5 Kick Ups

12 Good Mornings

12 Squats

6 Pike Pushups

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 12)

F: High-Hang Clean (5 x 3)

Rx/P: High Hang Power Clean (5 x 3)

Gymnastics

Handstand Pushup Progression (4 x 6-8)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Sandbag Cleans 40/30

100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left

200m Run

F – 10 Sandbag Cleans 60/40

100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left

200m Run

Rx – 10 Sandbag Cleans 100/80

100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left

200m Run

P – 10 Sandbag Cleans 150/100

100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left

200m Run