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10/05/2021

4
Oct

10/05/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s RBM

12 Squats

3 Wall Walks/5 Kick Ups

12 Lunges with Lizard + Samson

12 Squats

12 Lunges

6 Pike Pushups

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 11)

F: High-Hang Clean (5 x 3)

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

Gymnastics

Handstand Pushup Progression (4 x 7-9)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (No Measure)

11 min Rotating EMOM

H – 10 Single Arm Front Rack Kettlebell Lunges 26/18

7 Pushups

F – 10 Single Arm Front Rack Kettlebell Lunges 35/18

7 Decline Pushups

Rx – 10 Single Arm Front Rack Kettlebell Lunges 53/35

7 Handstand Pushups

P – 10 Single Arm Front Rack Kettlebell Lunges 62/44

9 Deficit Handstand Pushups