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

…