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02/04/2022

4
Feb

02/04/2022

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/Triple Under Practice

Warm-up (No Measure)

12 Ring Rows

6 Transitions

12 Glide Throughs/6 Hips to Rings

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 10)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 80-85%)

Gymnastics

Pullup Progressions (4 x 6-8)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 8 Transitions

140 Rope Jumps

12 Double Dumbbell Box Step Overs 15/10

F – 6 Assisted Muscle Ups

35 Double Under Attempts

12 Double Dumbbell Box Step Overs 25/15

Rx – 6 Muscle Ups

70 Double Unders

12 Double Dumbbell Box Step Overs 45/30

P – 8 Muscle Ups

35 Triple Unders

12 Double Dumbbell Box Step Overs 50/35