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