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