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12/07/2020

7
Dec

12/07/2020

Announcements

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Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Workout Option:

https://youtu.be/H4enZuDkEGc

Warm-up (No Measure)

4 Bootstrap Squats

12 Squats

6 Inch Worms

12 Squats

6 Up Downs

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

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 30 Kettlebell Swings 44/26

AMRAP Burpees

F – 15 Power Cleans 95/63

AMRAP Burpees over the Bar

Rx – 15 Power Cleans 135/93

AMRAP Burpees over the Bar

P – 15 Power Cleans 155/103

AMRAP Burpees over the Bar