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01/29/2018

29
Jan

01/29/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

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 (4×8)

F: Clean (5×2)

P: Clean (5×2 @ 80-85%)

Gymnastics

L-Sit Progressions (4×24 or 48)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (AMRAP – Reps)

6 Rounds

2 min per Round

H – 90s Row for Cals

90s AMRAP

6 Thrusters 53/35

6 Burpees

F – 90s Row for Cals

90s AMRAP

8 Thrusters 75/63

8 O-T-B Burpees

P – 90s Row for Cals

90s AMRAP

10 Thrusters 95/63

10 O-T-B Burpees