11/30/2020
Announcements
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Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
At Home workout option:
Warm-up (No Measure)
3 min Air Bike
6 Dive Bombers
12 Squats
12 Good Mornings
6 Pike Pushups
12 Squats
12 Good Mornings
3 Wall Walks/5 Kick Ups
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 7)
F: Halting Clean (5 x 3)
2 sec Pause at Position 2
Rx/P: Clean Pull + Clean (5 x 2 + 1)
Gymnastics
Handstand Pushup Progression (4 x 7-9)
Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3 min AMRAP/1 min Rest
H – 15 Pushups
20 Kettlebell Swings 44/26
AMRAP Air Bike
F – 15 Decline Pushups
20 Kettlebell Swings 53/35
AMRAP Air Bike
Rx – 15 Handstand Pushups
20 Kettlebell Swings 62/44
AMRAP Air Bike
P – 18 Deficit Handstand Pushups
20 Kettlebell Swings 70/53
AMRAP Air Bike
