08/01/2018

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 High Hang Clean Pulls

5 Scarecrow Drills

5 Jumping Pullups

5 High Hang Power Cleans

Position Work

5 Transitions

with Barbell:

Position work

Hang Cleans

Cleans

Weightlifting

H: Front Squat (4 x 10)

F: 2 Hang Cleans + Clean (5 x 3)

P: Clean (5 x 2 @ 80-85%)

Gymnastics

H: Jumping Pullups (4 x 3 @ 30X1)

H: Jumping Ring Dips (4 x 3 @ 30X1)

F: Pull-ups (4 x 3)

Strict or Kipping

F: Ring Dips (4 x 3 )

Strict or Kipping

P: Chest-2-Rings Pull-ups (4 x 3)

P: Transitions (4 x 3)

P: Muscle-ups (4 x 2-3)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2 min AMRAP

H – 10 Sandbag Cleans 60/40

AMRAP Rope Jumps

60s Rest

F – 10 Sandbag Cleans 80/60

AMRAP Double Under Attempts

60s Rest

Rx – 10 Sandbag Cleans 100/80

AMRAP Double Unders

60s Rest

P – 10 Sandbag Cleans 120/100

AMRAP Triple Unders

60s Rest