Call Us: (775) 870-7924

07/30/2021

29
Jul

07/30/2021

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 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs

30s Ring Support Hold

12 Glide Throughs/6 Hips to Bar

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 10)

F: Segment Snatch (5 x 3)

Rx/P: Snatch (5 x 2 @ 83-88%)

Gymnastics

Ring Dip Progressions (5-7)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 8 Goblet Squats 44/26

12 Jumping Pullups

90 Rope Jumps

F – 8 Overhead Squats 75/53

8 Jumping Muscle Ups

9 Alternating Feet Rope Jumps

Rx – 8 Overhead Squats 135/93

6 Bar Muscle Ups

60 High Knee Rope Jumps

P – 8 Overhead Squats 155/103

8 Bar Muscle Ups

90 High Knee Rope Jumps

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 8 Goblet Squats 44/26

12 Jumping Pullups

90 Rope Jumps

F – 8 Overhead Squats 75/53

8 Jumping Muscle Ups

9 Alternating Feet Rope Jumps

Rx – 8 Overhead Squats 135/93

6 Bar Muscle Ups

60 High Knee Rope Jumps

P – 8 Overhead Squats 155/103

8 Bar Muscle Ups

90 High Knee Rope Jumps