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