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12/20/2018

20
Dec

12/20/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

3 min Double Under Practice

Warm-up (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Glide Throughs

High Hang High Pulls

Scarecrow Drill

5 Count Toes to Bar Drill

High Hang Snatches

Position work

with Barbell:

Overhead Squats

Segment Snatch

Weightlifting

H: Overhead Squat (4 x 5)

F: 1 Segment Snatch + 2 Snatches (5 x 3)

Rx/P: Snatch Deadlift + Snatch Pull + Snatch + Overhead Squat (5 x 4)

Gymnastics

Toes to Bar Progressions (4 x ME)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (No Measure)

4 Rounds

H – 15 Goblet Squats 44/26

25 Situps

100 Rope Jumps

F – 15 Overhead Squats 75/53

30 Situps

25 Double Under Attempts

Rx – 15 Overhead Squats 95/63

30 Situps

50 Double Unders

P – 15 Overhead Squats 115/73

30 Situps

25 Triple Unders