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