09/01/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Rope Jumps

12-12-12 Y-T-Ws

1 Double Under + 3 Rope Jumps

6 T-Pushups

1 Double Under + 2 Rope Jumps

6 Up Downs

1 Double Under + 1 Rope Jump

Double Under Practice

Press + Push Press warmup with bar

Jerk Foot work

Feet and Hands

Jerk warmup with bar

Weightlifting

H: Push Press (4 x 7)

F: Push Jerk (5 x 3)

Rx/P: Split Jerk (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)

Gymnastics

Hollow Rocks (4 x 20 or 40)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 20-40-60-80…

Rope Jumps

5-10-15-20…

Burpees

F – 5-10-15-20…

Double Under Attempts

5-10-15-20…

Burpees

Rx – 10-20-30-40…

Double Unders

5-10-15-20…

Burpees

P – 10-20-30-40…

Double Unders

5-10-15-20…

Burpees