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