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11/08/2021

8
Nov

11/08/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

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 8)

F: Segment Snatch (5 x 3)

Rx/P: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)

Gymnastics

Front Lever Progressions – Floor (4 x 25)

Dead Bugs

Toes to Upright

Toes to Upright + Hip Extension

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 100m Sandbag Carry 60/40

AMRAP Row

F – 100m Sandbag Carry 80/60

AMRAP Row

Rx – 100m Sandbag Carry 100/80

AMRAP Row

P – 100m Sandbag Carry 150/100

AMRAP Row