3
Nov
11/03/2020
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)
6 Inch Worms
12 Squats
6 Pike Pushups
12 Squats
3 Wall Walks
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 (4 x 9)
F: Segment Cleans (5 x 3)
Rx/P: Clean Pull + Clean + 2 Front Squats (5 x 4)
Gymnastics
Handstand Skill (4 x 20 or 40s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Handstand Walk
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
H – 11 Kettlebell Cleans 26/13
7 Pushups
90 Rope Jumps
F – 11 Kettlebell Cleans 35/18
7 Decline Pushups
90 Alternating Feet Rope Jumps
Rx – 11 Kettlebell Cleans 53/35
7 Handstand Pushups
70 High Knee Rope Jumps
P – 11 Kettlebell Cleans 62/44
9 Handstand Pushups
90 High Knee Rope Jumps