02/17/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

4/4 Side Step Ups

Clean High Pulls

4/4 Pistol Negatives/Box Pistols

Scarecrow Drill

4/4 Pistol Progressions

High Hang Power Cleans

Pulling Positions

Press warmup with bar

Push Press warmup with bar

Jerk footwork

Hands and Feet

Jerks

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 88-93%)

Gymnastics

Pistol Progressions (4 x 10 each side)

Side Box Step Ups

Pistol Negatives

Elevated Pistols

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (AMRAP – Reps)

3 Rounds

3 min AMRAP/1 min Rest

H – 12 Push Press 45/35

12 Kettlebell Swings 44/26

12 Goblet Squats

AMRAP Rope Jumps

F – 12 Clean and Jerks 95/63

12 Front Squats

AMRAP Alternating Feet Rope Jumps

Rx – 12 Clean and Jerks 135/93

12 Front Squats

AMRAP High Knee Rope Jumps

P – 12 Clean and Jerks 155/103

12 Front Squats

AMRAP High Knee Rope Jumps