16
Sep
09/17/2020
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)
10/10 Wrist Stretches
12 Squats
6 Dive Bombers
12 Squats
12 Jumping Good Mornings
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 (5-5-5-5)
F: Clean (3-3-3-3-3)
Rx/P: Clean (1 RM)
Gymnastics
Planche Progressions (4 x 30s)
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 (2 Rounds for reps)
2 Rounds
5 min AMRAP/1 min Rest
H – 20 Wall Balls 10/6
20 Box Jumps 16/12
AMRAP Rope Jumps
F – 20 Wall Balls 14/10
20 Box Jumps 20/16
AMRAP Double Under Attempts
Rx – 25 Wall Balls 20/14
25 Box Jumps 24/20
AMRAP Double Unders
P – 30 Wall Balls 25/18
30 Box Jumps 24/20
AMRAP Double Unders