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02/05/2018

5
Feb

02/05/2018

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 Lunges each with:

Ankle Stretch

Lizard

10/10 Arm Circles

3 Wall Walks

or

5 Kick Ups

or

3-5 Kipping Handstand Pushups

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 (4×7)

F: Clean (5×2)

P: Clean (3×2 @ 80-85%, 2×2 @ 83-88%)

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 – Rounds and Reps)

11 min AMRAP

H – 100 Rope Jumps

10 Walking Lunges

5 Pushups

F – 25 Double Under Attempts

10 Alternating Shrimp Squats

5 Decline Pushups

P – 50 Double Unders

10 Alternating Pistols

5 Handstand Pushups