Call Us: (775) 870-7924

02/07/2018

7
Feb

02/07/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Row Hips only

12 Ring Rows

60s Row Legs + Hips

12 Glide Throughs

60s Row

12 Glide Throughs or Kipping 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 (4×7)

F: Snatch (5×2)

P: Snatch (3×2 @ 80-85%, 2×2 @ 83-88%)

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 (AMRAP – Reps)

2 Total Rounds

2 min Row for Cals

2 min Rest

2 min AMRAP

H – 12 Kettlebell Swings 44/26

12 Ring Rows

2 min Rest

F – 6 Power Snatch 75/53

6 Assisted Pullups

2 min Rest

P – 6 Power Snatch 95/63

6 Chest to Bar Pullups

2 min Rest