18
Jul
07/19/2021
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 Squats
12 Jumping Ring Dips
12 Narrow Stance Squats
30s Ring Support Hold
12 Lunges/Shrimp Squats/Pistols
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Front Squat/Clean warmup with bar
Weightlifting
H: Front Squat (4 x 9)
F: High-Hang Clean (5 x 3)
Rx/P: Clean (5 x 3 @ 83-88%)
Gymnastics
H: Low Ring Dips (4 x 4 @ 50X2)
F: Ring Dips (4 x 4 @ 50X2)
Rx: Ring Dips (4 x 4 @ 50X2)
P: Ring Dips (4 x 4 @ 50X5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 16 Walking Lunges
120 Rope Jumps
F – 16 Shrimp Squats
120 Alternating Feet Rope Jumps
Rx – 16 Pistols
90 High Knee Rope Jumps
P – 16 Weighted Pistols 26/18
120 High Knee Rope Jumps