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11/09/2018

9
Nov

11/09/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Row

Easy-Moderate-Hard

10 Wall Plank Step Ups

10 Glide Throughs

3 Wall Walks/5 Kick ups

5 Count Toes to Bar Drill

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)

F: 2 Hang Cleans + Clean (5 x 3)

Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)

Gymnastics

H: Push-ups (4 x 8)

F: Decline Pushups (4 x 8)

Rx: Handstand Push-ups (4 x 8)

P: Deficit Handstand Push-ups (4 x 8)

Metcon

Metcon (No Measure)

2 Rounds

7 min to complete

H – 2 x (10 Pushups

10 Knee Raises

10 Cal Row)

F – 2 x (7 Decline Pushups

7 Leg Raises

14 Cal Row)

Rx – 2 x (7 Handstand Pushups

7 Toes to Bar

14 Cal Row)

P – 2 x (9 Handstand Pushups

9 Toes to Bar

18 Cal Row)