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