01/13/2022

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)

24 Steps Heel March

12 Jumping Ring Dips

12 Good Mornings

30s Ring Support Hold

Deadlift warmup with bar

Deadlift warmup with tempo

Weightlifting

H: Tempo Deadlift (4 x 7 @ 40X1)

F: Tempo Deadlift (4 x 6 @ 58-68%, 40X1)

Rx/P: Tempo Deadlift (4 x 5 @ 63-73%, 40X1)

Gymnastics

Low Ring Dips (4 x 2 @ 50X10)

Ring Dips (4 x 2 @ 55X5)

Ring Dips (4 x 2 @ 55X10)

Ring Dips (4 x 2 @ 55X15)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 7 Parallette Dips

9 Deadlifts 135/93

100 Rope Jumps

F – 7 Assisted Ring Dips

9 Deadlifts 185/123

25 Double Under Attempts

Rx – 7 Ring Dips

5 Deadlifts 315/203

50 Double Unders

P – 9 Ring Dips

5 Deadlifts 365/233

25 Triple Unders