01/03/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

3 min Double Under Practice

Warm-up (No Measure)

30s RBM

6 Dive Bombers

10 Squats

3 Wall Walks

10 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4 x 12)

F: Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 75-85%)

Gymnastics

H: Push-ups (4 x 2 @ 50X1)

F: Decline Pushups (4 x 2 @ 50X1)

Rx: Handstand Push-ups (4 x 2 @ 50X1)

P: Deficit Handstand Push-ups (4 x 2 @ 50X1)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

5 min to Complete

H – 7 Pushups

7 Front Squats 65/45

140 Rope Jumps

F – 7 Decline Pushups

7 Front Squats 115/73

35 Double Under Attempts

Rx – 7 Handstand Pushups

7 Front Squats 155/103

70 Double Unders

P – 10 Handstand Pushups

10 Front Squats 185/123

25 Triple Unders