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11/29/2021

29
Nov

11/29/2021

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)

3 Wall Walks/5 Kick Ups

6 Dive Bombers

12 Squats

12 Good Mornings

6 Pike Pushups

12 Squats

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 7)

F: Halting Clean (5 x 3)

2 sec Pause at Position 2

Rx/P: Clean Pull + Clean (5 x 2 + 1)

Gymnastics

Handstand Pushup Progression (4 x 7-9)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 15 Pushups

20 Kettlebell Swings 44/26

200 Rope Jumps

F – 15 Decline Pushups

20 Kettlebell Swings 53/35

50 Double Under Attempts

Rx – 15 Handstand Pushups

20 Kettlebell Swings 62/44

100 Double Unders

P – 18 Deficit Handstand Pushups

20 Kettlebell Swings 70/53

50 Triple Unders