11/19/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/n8slp7fntAM

Warm-up (No Measure)

12 Ring Rows

12 Pass Throughs

12 Jumping Ring Dips

12 Overhead Squats

6 Transitions

12 Glide Throughs/Ring Glide Throughs

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position Work

Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 7)

F: Segment Snatch (5 x 3)

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

Gymnastics

Front Lever Progressions – Floor (4 x 30)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (Time)

5 Rounds

H – 10 Goblet Squats 44/26

7 Transitions

F – 10 Overhead Squats 95/63

5 Assisted Muscle Ups

Rx – 10 Overhead Squats 135/93

5 Muscle Ups

P – 12 Overhead Squats 155/103

7 Muscle Ups