02/06/2019

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)

4/4 Side Step Ups

5-10 Press

4/4 Pistol Negatives/Elevated Pistols

5-10 Push Press

4/4 Shrimp Squats/Pistols

Jerk Technique

3 Jerks

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 2)

Rx/P: Split Jerk (5 x 2 @ 85-95%)

Gymnastics

Pistol Progressions (4 x 8 each side)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 8 Push Press 75/53

16 Box Step Ups

160 Rope Jumps

F – 8 Push Press 95/63

16 Shrimp Squats

40 Double Under Attempts

Rx – 8 Push Press 115/73

16 Pistols

80 Double Unders

P – 8 Push Press 135/93

16 Weighted Pistols 26/18

40 Triple Unders