01/28/2019

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

1 min Double Under Practice

Warm-up (No Measure)

5 Inch Worms

10 Squats

10 Jumping Ring Dips

10 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 10)

F: Clean (5 x 2)

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

Gymnastics

H: Parallette Dips (4 x 7)

F: Assisted Ring Dips (4 x 7)

Rx: Ring Dips (4 x 9)

P: Ring Dips (4 x 14)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 min AMRAP/1 min Rest

H – 7 Goblet Squats 44/26

7 Burpees

AMRAP Rope Jumps

F – 7 Front Squats 95/63

7 Over the Bar Burpees

AMRAP Double Unders

Rx – 7 Front Squats 135/93

7 Over the Bar Burpees

AMRAP Double Unders

P – 7 Front Squats 155/103

7 Over the Bar Burpees

AMRAP Triple Unders