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06/03/2020

2
Jun

06/03/2020

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)

At Home Warmup

Check out the You Tube video for this workout

https://youtu.be/S8Ru3sQtBMQ

12/12 Arm Circles

12 Good Mornings

12 Squats

12 Good Mornings

12 Squats/Squat Jumps

8 Ground to Overhead

8 Squats/Squat Jumps/Front Squats

Warm-up

Warm-up (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Snatches

Position work

3-5 Power Snatches

6 Jumping Ring Dips + 30s Ring Support Hold

3-5 Overhead Squats

Weightlifting

H: Overhead Squat (4 x 12)

F: Overhead Squat (4 x 10)

Rx/P: Overhead Squat (4 x 8)

Gymnastics

L-Sit Progressions (4 x 12s or 4 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Alternating Leg Pike Ups

Pike Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 16 Russian Kettlebell Swings 44/26

16 Goblet Squats

60 Alternating Feet Rope Jumps

F – 8 Power Snatches 75/53

8 Overhead Squats

40 High Knee Rope Jumps

Rx – 8 Power Snatches 95/63

8 Overhead Squats

60 High Knee Rope Jumps

P – 8 Power Snatches 115/73

8 Overhead Squats

80 High Knee Rope Jumps

At Home Workout

12 min AMRAP

8 Ground to Overhead

8 Squats/Squat Jumps/Front Squats

60 High Knees/High Knee Rope Jumps