12/06/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

4 Bootstrap Squats

6 Inch Worms

12 Squats

6 Pike Pushups

12 Squats

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 6)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean Pull + Clean (5 x 1 + 2)

Gymnastics

Handstand Pushup Progression (4 x 8-10)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 30 Kettlebell Swings 44/26

AMRAP Air Bike

F – 15 Power Cleans 95/63

AMRAP Air Bike

Rx – 15 Power Cleans 135/93

AMRAP Air Bike

P – 15 Power Cleans 155/103

AMRAP Air Bike