02/18/2019
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)
12/12 Arm Circles
12 Squats
12 Jumping Ring Dips
12 Squats
3 Jumping Ring Dips @ 50X5
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
1 Segment Clean
2 Cleans
Weightlifting
H: Front Squat (4 x 7)
F: Clean (5 x 2)
Rx/P: Clean (5 x 2 @ 90-100%)
Gymnastics
H: Parallette Dips (4 x 10)
F: Assisted Ring Dips (4 x 10)
Rx: Ring Dips (4 x 15)
P: Ring Dips (4 x 20)
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
H – 3 Dumbell Clusters 15/10
100 Rope Jumps
6 Dumbell Clusters
100 Rope Jumps
9 Dumbell Clusters
…
F – 3 Dumbell Clusters 30/20
25 Double Under Attempts
6 Dumbell Clusters
25 Double Under Attempts
9 Dumbell Clusters
…
Rx – 3 Dumbell Clusters 45/30
50 Double Unders
6 Dumbell Clusters
50 Double Unders
9 Dumbell Clusters
…
P – 3 Dumbell Clusters 50/35
25 Triple Unders
6 Dumbell Clusters
25 Triple Unders
9 Dumbell Clusters
…