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