12/31/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

12 Squats

3 Wall Walks

12 Good Mornings

6 Pike Pushups

12 Squats

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 (4 x 12)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 75-80%)

Gymnastics

Handstand Skill (4 x 15 or 30)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

6 Rounds

Every 2.5 minutes:

H – 4 Lengths Sled Push

6 Pushups

AMRAP Row

F – 4 Lengths Sled Push

6 Decline Pushups

AMRAP Row

Rx – 5 Lengths Sled Push

6 Handstand Pushups

AMRAP Row

P – 6 Lengths Sled Push

8 Handstand Pushups

AMRAP Row