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12/29/2021

29
Dec

12/29/2021

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 Squats

12 Scap Pullups

12 Squats

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 6s or 2 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

12 min AMRAP

H – 10-15-20-25…

Situps

Wall Balls 10/6

F – 10-15-20-25…

Situps

Wall Balls 14/10

Rx – 15-20-25-30…

Situps

Wall Balls 20/14

P – 15-20-25-30…

GHD Situps

Wall Balls 25/18