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08/16/2021

15
Aug

08/16/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm-up (No Measure)

6/6 Side Step Ups

6 Dive Bombers

12 Squats

6/6 Pistols to Box/Pistol Negatives/Pistols

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (5 x 2 @ 90-95%)

Gymnastics

Pistol Floor Progressions (4 x 10 each side)

Pistols to Box

Pistol Negatives (@30X1)

Pistols

Weighted Pistols

Overhead Pistols

Metcon

Metcon (5 Rounds for reps)

5 Rounds

2 min AMRAP/1 min rest

H – 20 Wall Balls 10/6

AMRAP Rope Jumps

F – 20 Wall Balls 14/10

AMRAP Alternating Feet Rope Jumps

Rx – 20 Wall Balls 20/14

AMRAP High Knee Rope Jumps

P – 20 Wall Balls 25/18

AMRAP High Knee Rope Jumps