01/27/2020

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 Under Practice

Warm-up (No Measure)

12 Jumping Ring Dips

12 Squats

6 Inch Worms

30s Ring Support Hold

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

Complex of the day

Weightlifting

H: Front Squat (4 x 10)

F: Clean (5 x 3)

Rx/P: Clean (5 x 2 @ 83-93%)

Gymnastics

H: Low Ring Dips (4 x 6-8)

F: Assisted Ring Dips (4 x 6-8)

Rx: Ring Dips (4 x 7-11)

P: Ring Dips (4 x 12-16)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Front Squats 65/53

150 Rope Jumps

10 Burpees

F – 10 Front Squats 96/63

35 Double Under Attempts

10 Burpees over the Bar

Rx – 7 Front Squats 155/103

70 Double Unders

14 Burpees over the Bar

P – 7 Front Squats 185/123

35 Triple Unders

14 Burpees over the Bar