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11/24/2020

24
Nov

11/24/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home workout option:

https://youtu.be/2G173oKVhGo

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 Snow Angels

12 Good Mornings

6 Inch Worms

12 Jumping Good Mornings

6 Up Downs

Deadlift warmup with bar

Weightlifting

H: Deadlift (4 x 8)

F: Deadlift (4 x 6 @ 78-88%)

Rx/P: Deadlift (4 x 4 @ 83-93%)

Gymnastics

Ring Pushup Progressions (4 x 6-8)

Pushups

Ring Pushups

Ring Pushups + Single Arm Extensions

Ring Pushups + Double Arm Extensions

Metcon

Metcon (AMRAP – Reps)

3 Rounds

H – 60s Burpees

60s Box Jumps 16/12

60s Shoulder to Overhead 35/25

60s Rope Jumps

60s Rest

F – 60s Over the Bar Burpees

60s Box Jumps 20/16

60s Shoulder to Overhead 65/45

60s Double Under Attempts

60s Rest

Rx – 60s Over the Bar Burpees

60s Box Jumps 24/20

60s Shoulder to Overhead 75/53

60s Double Unders

60s Rest

P – 60s Over the Bar Burpees

60s Box Jumps 24/20

60s Shoulder to Overhead 95/63

60s Triple Unders

60s Rest