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