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01/26/2018

26
Jan

01/26/2018

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)

2 x (12 Squats

12 Ring Rows or Transitions

12 Jumping Ring Dips)

Weightlifting

H: Back Squat (4×9)

F: Back Squat (4×7 @ 65-75%)

P: Back Squat (4×5 @ 75-85%)

Gymnastics

H/F: Assisted Pull-ups (4xME @ next progression)

H/F: Assisted Ring Dips (4xME @ next progression)

P: Chest-2-Rings Pull-ups (4×5)

P: Transitions (4×5)

P: Muscle-ups (4×1-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 120 Double Unders

20 Walking Lunges

F – 30 Double Under Attempts

20 Alternating Shrimp Squats

P – 60 Double Unders

20 Alternating Pistols