07/05/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Rope Jumps

4 Side Step Ups each leg

4 Rope Pulls to Standing

4 Dive Bombers

60s 3 Rope Jumps + 1 Double Under

4 Pistol Negatives each leg

8 Rope Pullups

60s 2 Rope Jumps + 1 Double Under

4 Pistols/Shrimp Squats each leg

60s 1 Rope Jump + 1 Double Under

J-Clinch Practice

60s Double Unders

5-10 Press

5-10 Push Press

Jerk Technique Drills

3-5 Jerks with bar

Weightlifting

H: Push Press (4 x 12)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 75-80%)

Gymnastics

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

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (No Measure)

12 min EMOM

H – 4 Rope Pulls to Standing

12 Shrimp Squats

120 Rope Jumps

F – 2 Short Rope Climbs

12 Single Leg Squats

40 Double Under Attempts

Rx – 1 Rope Climb

12 Pistols

80 Double Unders

P – 1 Legless Rope Climb

18 Pistols

120 Double Unders