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1-4-1-3-4

19
Oct

1-4-1-3-4

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm Up (No Measure)

12 Good Mornings

6 Inch Worms

12 Jumping Good Mornings

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)

10 min AMRAP

H – 7 Burpee Box Jumps 16/12

100 Rope Jumps

F – 7 Burpee Box Jumps 24/20

100 Alternating Feet Rope Jumps

Rx – 7 Burpee Box Jumps 30/24

75 High Knee Rope Jumps

P – 9 Burpee Box Jumps 30/24

100 High Knee Rope Jumps