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