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1-4-1-4-4

26
Oct

1-4-1-4-4

Classic Fitness – CrossFit Group Classes

Warm-up

Run warmup #1 (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

Warm Up (No Measure)

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs/6 Hips to Rings

12 Squats

6 Transitions

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

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 9)

F: High-Hang Snatch (5 x 3)

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

Gymnastics

L-Sit Progressions (4 x 30s or 10 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 7 Transitions

10 Wall Balls 10/6

200m Run

F – 5 Assisted Muscle Ups

10 Wall Balls 14/10

200m Run

Rx – 5 Muscle Ups

10 Wall Balls 20/14

250m Run

P – 7 Muscle Ups

10 Wall Balls 20/14

250m Run