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10/14/2019

13
Oct

10/14/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

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

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 10)

F: Segment Snatch (5 x 3)

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

Gymnastics

L-Sit Progressions (4 x 24s or 8 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 EMOM

H – 10 Box Jumps 16/12

10 Goblet Squats 44/26

200m Run

F – 6 Box Jumps 24/20

5 Overhead Squats 85/58

200m Run

Rx – 6 Box Jumps 30/24

5 Overhead Squats 145/83

200m Run

P – 8 Box Jumps 30/24

6 Overhead Squats 175/113

200m Run