08/06/2018

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)

6-6-6 Y-T-W’s

5 Dive Bomber Inch Worms

6 Wall Plank Step Ups

with Barbell

5 Press

5 Push Press

Jerk Technique Drill

3-5 Jerks

Weightlifting

H: Push Press (4 x 9)

F: Push Jerk (5 x 3)

P: Split Jerk (5 x 2 @ 83-88%)

Gymnastics

V-ups (4 x 14)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP

H – 13 Shoulder to Overhead 75/53

8 Burpees

AMRAP Rope Jumps

90s Rest

F – 13 Shoulder to Overhead 95/63

8 OTB Burpees

AMRAP Double Under Attempts

90s Rest

P – 13 Shoulder to Overhead 115/73

10 OTB Burpees

AMRAP Double Unders

90s Rest