10/05/2020
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 Glide Throughs
12 Jumping Ring Dips
6 Inch Worms
12 Glide Throughs
6 Up Downs
5 Count Toes to Bar Drill + 3 Toes to Bar
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 11)
F: High-Hang Snatch (5 x 3)
Rx/P: High Hang Power Snatch (5 x 3)
Gymnastics
L-Sit Progressions (4 x 18s or 6 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 (AMRAP – Rounds and Reps)
13 min AMRAP
H – 7 Knee Raises
7 Burpees
21 Kettlebell Swings 44/26
F – 7 Leg Raises
7 Burpees over the Bar
7 Snatches 95/63
Rx – 7 Toes to Bar
9 Burpees over the Bar
4 Snatches 155/103
P – 9 Toes to Bar
11 Burpees over the Bar
4 Snatches 175/113