31
Dec
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