07/07/2021

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 Ring Rows

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Glide Throughs

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Positions

Overhead Squats/Snatch Warmup with bar

Weightlifting

H: Overhead Squat (4 x 11)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 78-83%)

Gymnastics

H: Ring Rows (4 x 2 @ 50X5)

F: Pull-ups (4 x 2 @ 50X3)

Rx: Pull-ups (4 x 2 @ 50X5)

P: Chest-To-Bar Pull-ups (4 x 2 @ 50X3)

Metcon

Metcon (Time)

5 Rounds

H – 120 Rope Jumps

7 Ring Rows

25 Squats

F – 120 Alternating Feet Rope Jumps

7 Assisted Pullups

30 Air Squats

Rx – 90 High Knee Rope Jumps

7 Pullups

35 Air Squats

P – 120 High Knee Rope Jumps

9 Chest to Bar Pullups

40 Air Squats