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