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02/10/2021

10
Feb

02/10/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Rope Jumps

12 Lunges with Samson + Lizard

3 Singles + 1 Double

6 Dive Bombers

2 Singles + 1 Double

4/4 Side Step Ups

1 Single + 1 Double

4/4 Pistol Negatives/Box Pistols

Double Unders

Press warmup with bar

Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 85-90%)

Gymnastics

Pistol Progressions (4 x 9 each side)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 12 Dumbbell Front Rack Lunges 20/15

160 Rope Jumps

F – 12 Dumbbell Front Rack Lunges 35/20

40 Double Under Attempts

Rx – 12 Dumbbell Front Rack Lunges 45/30

80 Double Unders

P – 12 Dumbbell Front Rack Lunges 55/40

40 Triple Unders