10/12/2020

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)

12 Glide Throughs

6 Inch Worms

5 Count Toest to Bar Drill + 3 Toes to Bar

6 Up Downs

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 10)

F: High-Hang Snatch (5 x 3)

Rx/P: High Hang Power Snatch (5 x 3)

Gymnastics

L-Sit Progressions (4 x 24s or 8 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit (3s hold)

Straight Leg L-Sit

Alternating Leg Pike Ups (3s hold)

Pike Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 6 Burpee Box Jumps 16/12

8 Knee Raises

120 Rope Jumps

F – 6 Burpee Box Jumps 24/20

8 Leg Raises

30 Double Under Attempts

Rx – 6 Burpee Box Jumps 30/24

8 Toes to Bar

60 Double Unders

P – 8 Burpee Box Jumps 30/24

10 Toes to Bar

30 Triple Unders