2
Feb
02/02/2018
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)
10/10 Shoulder Circles
2 x (10 Glide Throughs
10 Ring Rows
10 Jumping Ring Dips)
Performance:
(10 Giant Swings
10 Giant Swings w/hip pop
10 Transitions)
Weightlifting
H: Push Press (4×10)
F: Push Jerk (5×2)
P: Split Jerk (5×2 @ 80-85%)
Gymnastics
H: Assisted Pull-ups (4×4-6)
H: Assisted Ring Dips (4×4-6)
F: Kipping Pullups (4xME)
F: Kipping Ring Dips (4xME)
P: Kipping Muscle Ups (4xME)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
H – 100 Rope Jumps
10 Shoulder to Overhead 75/53
25 Russian Kettlebell Swings 44/26
F – 25 Double Under Attempts
10 Shoulder to Overhead 95/63
15 Kettlebell Swings 53/35
P – 50 Double Unders
10 Shoulder to Overhead 115/73
15 Kettlebell Swings 70/44