29
Dec
12/29/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Hip Flow with Thoracic Rotation (No Measure)
3 x Down Dog Push Backs
Leg LIft to Lunge
3 x Lizard + Shoulder Circles
3 x Hamstring + Samson Stretches
Repeat on opposite side
Warm-up (No Measure)
12 Glide Throughs
12 Squats
6 Up Downs
5 Count Toes to Bar Drill + 3 Toes to Bar
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 12)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 75-80%)
Gymnastics
L-Hang Progressions (4 x 12s or 4 reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
Med Ball L-Hang
L-Pullups
L-Muscle Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 12 Kettlebell Swings 44/26
6 Knee Raises
6 Burpees
F – 4 Snatches 65/45
6 Leg Raises
6 Burpees over the Bar
Rx – 4 Snatches 155/103
6 Toes to Bar
8 Burpees over the Bar
P – 4 Snatches 175/113
8 Toes to Bar
10 Burpees over the Bar