4
Jul
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