Call Us: (775) 870-7924

09/12/2019

11
Sep

09/12/2019

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

1 min Double Under Practice

Warm-up (No Measure)

12 Squats

6 Dive Bombers

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

1 Segment Clean

2 Cleans

Weightlifting

H: Front Squat (4 x 6)

F: Clean (5 x 2)

Rx/P: Clean (3 x 2 @ 93-98% 2 x 1 @ 95-100%)

Gymnastics

Planche Progressions (4 x 25s )

Plank (x2)

Frog Stand

Planche Lean

Elevated Planche Lean

Planche Pushups (1/2)

Straight Arm Frog Stand

Bent Arm Planche

Straight Arm Planche

Metcon

Metcon (AMRAP – Reps)

5 Rounds

3 min to complete

H – 20 Kettlebell Swings 44/26

10 Burpees

AMRAP Rope Jumps

F – 12 Power Cleans 95/63

10 Over the Bar Burpees

AMRAP Double Under Attempts

Rx – 12 Power Cleans 135/93

12 Over the Bar Burpees

AMRAP Double Unders

P – 15 Power Cleans 155/103

15 Over the Bar Burpees

AMRAP Double Unders