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09/30/2020

29
Sep

09/30/2020

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)

3 Wall Walks

12 Good Mornings

12 Squats

3 Wall Walks/5 Kick Ups

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 – 100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left 40/30

200m Row

F – 100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left 60/40

250m Row

Rx – 100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left 80/60

250m Row

P – 100m Sandbag Shoulder Carry Right

100m Sandbag Shoulder Carry Left 100/80

300m Row