6
Dec
12/06/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
12 Pass Throughs
12 Overhead Squats
6/6 Scap Circles
High Hang High Pulls
Scarecrow Drill
12 Glide Throughs
High Hang Snatches
Position work
5 Count Toes to Bar Drill
with Barbell:
Overhead Squats
Segment Snatch
Weightlifting
H: Overhead Squat (4 x 7)
F: 2 Segment Snatches + 1 Snatch (5 x 3)
Rx/P: Snatch Deadlift + Snatch Pull + Snatch + Overhead Squat (5 x 4)
Gymnastics
Toes to Bar Progressions (4 x 7-9)
Knee Raises (x2)
Leg Raises
T2B
T2B hold + negative
Horizontal Windshield Wipers
Vertical Windshield Wipers
Metcon
Metcon (Time)
3 Rounds
H – 12 Goblet Squats 44/26
15 Box Jumps 16/12
400m Row
F – 12 Overhead Squats 75/53
15 Box Jumps 20/16
500m Row
Rx – 12 Overhead Squats 95/63
15 Box Jumps 20/14
500m Row
P – 14 Overhead Squats 95/63
20 Box Jumps 24/20
600m Row