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10/19/2021

18
Oct

10/19/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

12 Lunges with Samson + Lizard

3 Wall Walks/5 Kick Ups

12 Squats

6 Pike Pushups

12 Squats

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 9)

F: High-Hang Clean (5 x 3)

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

Gymnastics

Handstand Pushup Progression (4 x ME)

Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (Time)

4 Rounds

H – 10 Pushups

10 Single Arm Kettlebell Front Rack Lunges 26/18

200m Run

F – 10 Decline Pushups

10 Single Arm Kettlebell Front Rack Lunges 35/26

200m Run

Rx – 10 Handstand Pushups

10 Single Arm Kettlebell Overhead Lunges 44/26

250m Run

P – 12 Deficit Handstand Pushups

12 Single Arm Kettlebell Overhead Lunges 53/35

250m Run