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07/19/2019

18
Jul

07/19/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

Warm-up (No Measure)

10 Squats

10 Dive Bombers

10 Squats

6 Inch Worms

10 Squats

5-10 Press

5-10 Push Press

Jerk Technique Drills

3-5 Jerks with bar

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 3 @ 80-85%)

Gymnastics

L-Hang Progressions (4 x 24s or 8 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 8 Alternating Single Arm Kettlebell Thrusters 26/12.5(DB)

6 Burpees

160 Rope Jumps

F – 8 Alternating Single Arm Kettlebell Thrusters 44/26

8 Burpees

40 Double Under Attempts

Rx – 8 Alternating Single Arm Kettlebell Thrusters 53/35

10 Burpees

80 Double Unders

P – 10 Alternating Single Arm Kettlebell Thrusters 62/44

12 Burpees

40 Triple Unders