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10/23/2018

22
Oct

10/23/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

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

Overhead Squat (4 x 9)

Segment Snatch (5 x 3)

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

Straight Leg L-Sit

Metcon

Metcon (No Measure)

3 Rounds

H – 12 Weighted Step Ups 15/10

16 Alternating Clean and Press

2 min Rest

F – 12 Weighted Step Ups 35/20

16 Alternating Clean and Press

2 min Rest

Rx – 12 Weighted Step Ups 40/25

16 Alternating Clean and Press

2 min Rest

P – 12 Weighted Step Ups 50/35

16 Alternatng Clean and Press

2 min Rest