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