02/12/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m High Kicks

10 Squats

10m Knee Pulls

10 Squats

10m Ankle Pulls

10 Squats

10m High Knees

10m Butt Kickers

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 (4×6)

F: Clean (5×2)

P: Clean (3×2 @ 83-88%, 2×2 @ 88-93%)

Gymnastics

L-Sit Progressions (4×30 or 60)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (No Measure)

16 min E2MOM Alternating

H – 10 Lengths Shuttle Run

20 Kettlebell Swings 44/26

F – 12 Lengths Shuttle Run

10 Power Cleans 115/73

P – 14 Lengths Shuttle Run

10 Power Cleans 155/103