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09/21/2018

20
Sep

09/21/2018

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

3 min Double Under Practice

Warm-up (No Measure)

10 Wall Squats

10 Ring Rows

12 Glide Throughs/Giant Swings

3 Wall Walks/Kick Ups

12 Squats

6 Hip Pops/Hips to Rings

6 Transitions

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4 x 5 AHAP)

F: Clean (1 RM)

Rx/P: Clean (1 RM)

Gymnastics

Handstand Skill (4 x 30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 6 Transitions

120 Rope Jumps

12 Burpees

F – 4 Assisted Muscle Ups

30 Double Under Attempts

12 Burpees

Rx – 4 Muscle Ups

60 Double Unders

12 Burpees

P – 6 Muscle Ups

30 Triple Unders

15 Burpees