Call Us: (775) 870-7924

05/26/2022

25
May

05/26/2022

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)

12 Squats

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

Clean High Pulls

Scarecrow Drill

High Hang Power Cleans

Position work

Back Squat warmup with barbell

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

Ring Dip Progressions (4 x ME)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 12 Parallette Dips

24 Kettlebell Swings 44/26

180 Rope Jumps

F – 12 Assisted Ring Dips

12 Power Cleans 95/63

180 Alternating Feet Rope Jumps

Rx – 12 Ring Dips

12 Power Cleans 135/93

90 High Knee Rope Jumps

P – 15 Ring Dips

12 Power Cleans 155/103

120 High Knee Rope Jumps

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 12 Parallette Dips

24 Kettlebell Swings 44/26

180 Rope Jumps

F – 12 Assisted Ring Dips

12 Power Cleans 95/63

180 Alternating Feet Rope Jumps

Rx – 12 Ring Dips

12 Power Cleans 135/93

90 High Knee Rope Jumps

P – 15 Ring Dips

12 Power Cleans 155/103

120 High Knee Rope Jumps