01/21/2018
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)
20 Steps Heel March
12 Jumping Ring Dips
12 Ring Rows
12 Lunges
12 Good Mornings
12 Jumping Ring Dips
6 Transitions
12 Lunges
12 Glide Throughs/Giant Swings
Weightlifting
H: Tempo Deadlift (4 x 9 @ 20X1)
F: Tempo Deadlift (4 x 8 @ 20X1 65-75%)
Rx/P: Tempo Deadlift (4 x 7 @ 20X1 70-80%)
Gymnastics
H: Parallette Dips (4 x 4 @ 50X5)
F: Ring Dips (4 x 4 @ 55X3)
Rx: Ring Dips (4 x 4 @ 55X5)
P: Ring Dips (4 x 4 @ 55X7)
Metcon
Metcon (Time)
For time
H – 100 Rope Jumps
20 Knee Pushups
50 Kettlebell Swings 44/26
100 Rope Jumps
20 Knee Pushups
50 Situps
100 Rope Jumps
F – 25 Double Under Attempts
25 Pushups
50 Kettlebell Swings 53/35
25 Double Under Attempts
25 Pushups
50 Situps
25 Double Under Attempts
Rx – 50 Double Unders
30 Pushups
75 Kettlebell Swings 62/44
50 Double Unders
30 Pushups
75 Situps
50 Double Unders
P – 25 Triple Unders
35 Pushups
75 Kettlebell Swings 70/53
25 Triple Unders
35 Pushups
75 Situps
25 Triple Unders