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08/14/2018

13
Aug

08/14/2018

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)

12 Ring Rows

12 Cossack Squats

12 Glide Throughs

12 Squats

6 Hip Pops/Glide Throughs

12 Squats

with Barbell:

5-10 Back Squats

Planche progressions demonstration

Weightlifting

H: Back Squat (4 x 8)

F: Back Squat (4 x 6 @ 70-80%)

P: Back Squat (4 x 4 @ 75-85%)

Gymnastics

Planche Progressions (4 x 25s or 8 Reps)

Plank

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (Time)

3 Rounds

H – 40 Wall Balls 10/6

160 Rope Jumps

12 Ring Rows

F – 40 Wall Balls 14/10

40 Double Under Attempts

12 Assisted Pullups

P – 40 Wall Balls 20/14

80 Double Unders

12 C2B Pullups