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