14
Dec
12/14/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
6 Dive Bombers
12 Squats
12 Good Mornings
6 Pike Pushups
12 Squats
12 Good Mornings
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 (5-5-5-5)
F: Clean (3 RM)
Rx/P: Clean (1 RM)
Gymnastics
Handstand Pushup Progression (4 x ME)
Pushups
Decline Pushups
Handstand Pushup Negatives (@ 30X1)
Handstand Pushups
Deficit Handstand Pushups
Metcon
Metcon (2 Rounds for time)
2 Rounds
7 min to complete
H – 60 Kettlebell Swings 44/26
40 Shoulder to Overhead 35/25
25 Cal Air Bike
F – 40 Hang Power Cleans 65/45
40 Shoulder to Overhead
25 Cal Air Bike
Rx – 50 Hang Power Cleans 75/53
50 Shoulder to Overhead
30 Cal Air Bike
P – 50 Hang Power Cleans 95/63
50 Shoulder to Overhead
35 Cal Air Bike