01/11/2020

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 Ring Rows

12 Jumping Ring Dips

12 Good Mornings

6 Transitions

12 Glide Throughs/6 Hips to Rings

30s Ring Support Hold

Deadlift warmup with bar

Deadlift warmup with tempo

Weightlifting

H: Tempo Deadlift (4 x 8 @ 30X1)

F: Tempo Deadlift (4 x 7 @ 60-70%, 30X1)

Rx/P: Tempo Deadlift (4 x 6 @ 65-75%, 30X1)

Gymnastics

Low Ring Dips (4 x 3 @ 50X7)

Ring Dips (4 x 3 @ 55X3)

Ring Dips (4 x 3 @ 55X7)

Ring Dips (4 x 3 @ 55X10)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 8/8 Single Arm Kettlebell Swings 44/26

4 Transitions

100 Rope Jumps

F – 8/8 Kettlebell Snatches 26/18

4 Assisted Muscle Ups

25 Double Under Attempts

Rx – 8/8 Kettlebell Snatches 53/35

4 Muscle Ups

50 Double Unders

P – 8/8 Kettlebell Snatches 62/44

6 Muscle Ups

25 Triple Unders