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02/12/2020

12
Feb

02/12/2020

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)

4/4 Side Step Ups

10 Face Pull to Y-Press

4/4 Pistol Negatives/Elevated Pistols

5-10 Press

5-10 Push Press

Jerk Technique

2-3 Jerks

Weightlifting

H: Push Press (4 x 8)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 88-98%)

Gymnastics

Pistol Progressions (4 x 9 each leg)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 12 Dumbell Lunges 15/10

160 Rope Jumps

F – 12 Kettlebell Front Rack Lunges 35/18

40 Double Under Attempts

Rx – 12 Kettlebell Overhead Lunges 44/26

80 Double Unders

P – 12 Kettlebell Overhead Lunges 53/35

40 Triple Unders