1
Jan
01/01/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12-12-12 Y-T-Ws
4 Rope Pulls to Standing
12 Good Mornings
6 Inch Worms
8 Rope Pullups
12 Jumping Good Mornings
6 Dive Bombers
J-Clinch Practice
Press/Push Press warmup with bar
Jerk footwork
Hands and Feet
Jerk warmup with bar
Weightlifting
H: Push Press (4 x 12)
F: Push Jerk (5 x 3)
Rx/P: Split Jerk (5 x 3 @ 75-80%)
Gymnastics
Side Lever Floor Progressions (4 x 15 or 30)
Side Plank
Side Plank Twists
Side Over Arches
Side Star Plank
Metcon
Metcon (No Measure)
12 min Rotating EMOM
H – 6 Rope Pulls to Standing
6 Shoulder to Overhead 65/45
8 Box Jumps 18/12
F – 3 Short Rope Climbs/6 Rope Pullups
6 Shoulder to Overhead 95/63
6 Box Jumps 20/18
Rx – 2 Rope Climbs
3 Shoulder to Overhead 205/133
6 Box Jumps 30/24
P – 1 Legless Rope Climb
3 Shoulder to Overhead 225/153
8 Box Jumps 30/24