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11/10/2020

10
Nov

11/10/2020

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

Warm-up (No Measure)

6 Inch Worms

12 Squats

6 Dive Bombers

12 Squats

3 Wall Walks

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 8)

F: Segment Cleans (5 x 3)

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

Gymnastics

Handstand Skill (4 x 25 or 50s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 12 Double Kettlebell Clusters 26/13

AMRAP Row

F – 12 Double Kettlebell Clusters 35/18

AMRAP Row

Rx – 12 Double Kettlebell Clusters 53/35

AMRAP Row

P – 12 Double Kettlebell Clusters 62/44

AMRAP Row