31
Jul
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