23
Oct
10/24/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Row SR<20
5 Side Step Ups each leg
5 Inch Worms
60s Row SR<18
5 Pistol Negatives/Elevated Pistols each leg
2 Wall Walks/4 Kick Ups
60s Row SR<16
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4 x 9)
Segment Cleans (5 x 3)
Hang Power Clean (5 x 3)
Gymnastics
H: Push-ups (4 x 5 @ 20X0)
F: Decline Pushups (4 x 5 @ 20X0)
Rx: Handstand Push-ups (4 x 5 @ 20X0)
P: Deficit Handstand Push-ups (4 x 5 @ 20X0)
Metcon
Metcon (Time)
4 Rounds
H – 14 Shrimp Squats
14 Situps
14 Cal Row
F – 14 Pistols
14 Situps
14 Cal Row
Rx – 14 Pistols
14 V-ups
14 Cal Row
P – 16 Pistols
16 V-ups
16 Cal Row