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08/11/2021

10
Aug

08/11/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs

12 Squats

6 Transitions

12 Glide Throughs/6 Hips to Rings

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 8)

F: Segment Cleans (5 x 3)

Rx/P: Clean (5 x 2 @ 88-93%)

Gymnastics

Pullup Progressions (4 x 7-9)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3 min AMRAP

H – 7 Front Squats 75/53

7 Transitions

AMRAP Rope Jumps

F – 7 Front Squats 115/73

5 Assisted Muscle Ups

AMRAP Double Under Attempts

Rx – 7 Front Squats 155/103

5 Muscle Ups

AMRAP Double Unders

P – 7 Front Squats 175/113

7 Muscle Ups

AMRAP Triple Unders