13
Dec
12/13/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Complete Rowing Warmup (No Measure)
5-10 Legs only strokes
5-10 Legs then Hips
5-10 2 Pause strokes
5-10 1 Pause strokes
20 Strokes
Warm-up (No Measure)
12 Squats
3 Wall Walks/5 Kick Ups
12 Good Mornings
12 Squats
6 Pike Pushups
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 (5-5-5-5)
F: Clean (3 RM)
Rx/P: Clean (1 RM)
Gymnastics
Handstand Pushup Progression (4 x ME)
Pushups
Pike Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (No Measure)
2 Rounds
7 min to complete
H – 60 Kettlebell Swings 44/26
35 Shoulder to Overhead 35/25
400m Row
F – 35 Hang Power Cleans 65/45
35 Shoulder to Overhead
450m Row
Rx – 40 Hang Power Cleans 75/53
40 Shoulder to Overhead
500m Row
P – 40 Hang Power Cleans 95/63
40 Shoulder to Overhead
550m Row