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01/16/2019

16
Jan

01/16/2019

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)

12 Ring Rows

30s Pole Squat

10s Chest to Rings Hold

12 Squats

12 Glide Throughs

12 Squats

Weightlifting

H: Tempo Back Squats (4 x 8 @ 33X1)

F: Tempo Back Squats (4 x 7 @ 33X1 60-70%)

Rx/P: Tempo Back Squats (4 x 6 @ 33X1 68-78%)

Gymnastics

H: Ring Rows (4 x 3 @ 50X3)

F: Pull-ups (4 x 3 @ 50X2)

Rx: Pull-ups (4 x 3 @ 50X3)

P: Chest-To-Bar Pull-ups (4 x 3 @ 50X3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 100 Double Unders

10 Ring Rows

10 Front Rack Dumbell Squats Right 25/15

10 Front Rack Goblet Squats Left

F – 25 Double Under Attempts

10 Assisted Pullups

10 Front Rack Goblet Squats Right 35/18

10 Front Rack Goblet Squats Left

Rx – 50 Double Unders

10 Pullups

10 Front Rack Goblet Squats Right 44/26

10 Front Rack Goblet Squats Left

P – 25 Triple Unders

10 Chest to Bar Pullups

10 Front Rack Goblet Squats Right 53/35

10 Front Rack Goblet Squats Left