10/07/2019

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 Pass Throughs

12 Overhead Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

Snatch High Pulls

Scarecrow Drill

High Hang PowerSnatches

Position work

with Barbell:

5-10 Overhead Squats

Segment Snatch

2 High Hang Power Snatches

Weightlifting

H: Overhead Squat (4 x 11)

F: Segment 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

Straight Leg L-Sit

Alternating Leg Pike Ups

Pike Hold

Metcon

Metcon (No Measure)

12 min Alternating EMOM

H – 6 Knee Raises

18 Kettlebell Swings 44/26

F – 6 Leg Raises

3 Snatches 95/63

Rx – 6 Toes to Bar

3 Snatches 155/103

P – 8 Toes to Bar

4 Snatches 175/113