20
Oct
10/21/2020
Classic Fitness – CrossFit Group Classes
Warm-up
7’s Rowing Warmup (No Measure)
7 Strokes Hips Only
7 Strokes Hips and Arms
7 Strokes Legs Only
7 Strokes Legs and Hips
21 Full Strokes
Warm-up (No Measure)
12 Squats
6 Dive Bombers
3 Wall Walks
12 Squats
6 Pike Pushups
3 Wall Walks/5 Kick Ups
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
15 Single Arm Kettlebell Swings 35/18
200m Row
F – 10 Decline Pushups
15 Single Arm Kettlebell Swing 44/26
250m Row
Rx – 10 Handstand Pushups
15 Single Arm Kettlebell Swings 53/35
300m Row
P – 12 Deficit Handstand Pushups
15 Single Arm Kettlebell Swings 62/44
350m Row