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07/26/2018

25
Jul

07/26/2018

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)

10 Squats

5 Dive Bombers

10 Glide Throughs

5 Clean High Pulls

5 Scarecrow Drills

2 Wall Walks

5 Count Toes to Bar Drill

5 High Hang Power Cleans

Position Work

with Barbell:

Front Squats

Positions

2-3 Cleans

Weightlifting

H: Front Squat (4 x 9)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

P: Clean (5 x 3 @ 83-88%)

Gymnastics

H: Push-ups (4 x 8)

F: Decline Pushups (4 x 4 @ 70X0)

P: Handstand Push-ups (4 x 4 @ 70X0)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 10 Pushups

10 Knee Raises

150 Rope Jumps

F – 10 Decline Pushups

10 Leg Raises

30 Double Under Attempts

P – 10 Handstand Pushups

10 Toes to Bar

75 Double Unders