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01/02/2018

2
Jan

01/02/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

5 Inch Worms

10 Squats

5 Dive Bombers

10 Squats

3 Wall Walks

or

5 Kick Ups

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4×10)

F: Clean (5×3)

P: Clean (5×3 @ 70%)

Gymnastics

H: Push-ups (4×5-7)

F: Decline Pushups (4×4-6)

P: Handstand Push-ups (4×2-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 80 Rope Jumps

8 Knee Pushups

16 Kettlebell Swings 44/26

F – 20 Double Under Attempts

8 Pushups

16 Kettlebell Swings 53/35

P – 40 Double Unders

12 Pushups

16 Kettlebell Swings 70/44