07/20/2018

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

3 min Double Under Practice

Warm-up (No Measure)

5 Dive Bomber Inch Worms

12 Squats

4/4 Side Step Ups

60s Single Arm Kettlebell OH Carry

4/4 Pistol Negatives

or

4/4 Elevated Pistols

60s Single Arm Kettlebell OH Carry

with Barbell:

Press

Push Press

Push/Split Jerk

Weightlifting

H: Push Press (4 x 10)

F: Push Jerk (5 x 3)

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

Gymnastics

Pistol Progressions (4 x 7 Each side)

Side Box Step Ups

Box Step Downs

Pistols

Weighted Pistols

Overhead Pistols

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

P – 8 Alternating Single Arm Kettlebell Thrusters 53/35

10 Burpees

80 Double Unders