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05/14/2021

13
May

05/14/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12/12 Arm Circles

4 Rope Pulls to Standing

12 Squats

6 Dive Bombers

8 Rope Pullups

12 Squats

J-Clinch Practice

Front Squat warmup with bar

Weightlifting

H: Front Squat (4 x 8)

F: Front Squat (4 x 6 @ 75-85%)

Rx/P: Front Squat (4 x 4 @ 80-90%)

Gymnastics

Pullup Progressions (4 x 8-10)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Time)

3 Rounds

H – 6 Rope Pulls to Standing

12 Dumbbell Shoulder to Overhead 20/12.5

200m Sandbag Carry 40/30

F – 3 Short Rope Climbs/12 Rope Pullups

12 Dumbbell Shoulder to Overhead 25/15

200m Sandbag Carry 60/40

Rx – 2 Rope Climbs

12 Dumbbell Shoulder to Overhead 45/30

200m Sandbag Carry 80/60

P – 1 Legless Rope Climb

12 Dumbbell Shoulder to Overhead 50/35

200m Sandbag Carry 100/80

Metcon (Time)

3 Rounds

H – 6 Rope Pulls to Standing

12 Dumbbell Shoulder to Overhead 20/12.5

200m Sandbag Carry 40/30

F – 3 Short Rope Climbs/12 Rope Pullups

12 Dumbbell Shoulder to Overhead 25/15

200m Sandbag Carry 60/40

Rx – 2 Rope Climbs

12 Dumbbell Shoulder to Overhead 45/30

200m Sandbag Carry 80/60

P – 1 Legless Rope Climb

12 Dumbbell Shoulder to Overhead 50/35

200m Sandbag Carry 100/80