01/07/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

12 Squats

12 Good Mornings

6 T-Pushups

12 Squats

12 Good Mornings

3 Wall Walks

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 11)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 78-83%)

Gymnastics

Handstand Skill (4 x 20 or 40)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

14 Rotating Rounds

30s work/30s rest

H – Single Arm Kettlebell Swings Right 44/26

Single Arm Kettlebell Swings Left

Rope Jumps

F – Single Arm Kettlebell Swings Right 53/35

Single Arm Kettlebell Swings Left 53/35

Double Under Attempts

Rx – Single Arm Kettlebell Swings Right 62/44

Single Arm Kettlebell Swings Left

Double Unders

P – Single Arm Kettlebell Swings Right 70/53

Single Arm Kettlebell Swings Left

Triple Unders