07/11/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

60s RBM

12 Squats

12 Jumping Ring Dips

6 Inch Worms

12 Squats

30s Ring Support Hold

6 Inch Worms

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 11)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

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

Gymnastics

H: Low Ring Dips (4 x 2 @ 55X10)

F: Ring Dips (4 x 2 @ 55X5)

Rx: Ring Dips (4 x 2 @ 55X10)

P: Ring Dips (4 x 2 @ 55X15)

Metcon

Metcon (Time)

4 Rounds

H – 15 Single Arm Devil Press 15/10

120 Alternating Foot Jumps

F – 15 Single Arm Devil Press 25/15

90 High Knee Rope Jumps

Rx – 15 Single Arm Devil Press 40/25

90 High Knee Rope Jumps

P – 15 Single Arm Devil Press 50/35

120 High Knee Rope Jumps