Call Us: (775) 870-7924

01/31/2018

31
Jan

01/31/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6 Inch Worms

12 Squats

6 Dive Bombers

12 Squats

3 Wall Walks

or

5 Kick ups

or

Kipping HSPU practice

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4×8)

F: Snatch (5×2)

P: Snatch (5×2 @ 80-85%)

Gymnastics

Hollow Body Progressions (4×24 or 48)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (Time)

8 Rounds

H – 16 Taters 44/26

4 Pushups

F – 8 Cleans 95/63

4 Decline Pushups

P – 8 Cleans 135/93

4 Handstand Pushups