02/14/2018
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)
6/6 Arm Circles
6 Arm Swings Lateral
6 Arm Swings Vertical
6 Inch Worms
6 Jumping Ring Dips
3 Wall Walks
or
6 Kick Ups
or
3-6 Kipping Handstand Pushups
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 (4×6)
F: Snatch (5×2)
P: Snatch (3×2 @ 83-88%, 2×2 @ 88-93%)
Gymnastics
Hollow Body Progressions (4×30 or 60)
Dead Bugs
Tuck Hollow Hold
Tuck Hollow Rocks
Straddle Hollow Hold
Straddle Hollow Rocks
Hollow Hold
Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
H – Rope Jumps
F – Double Under Attempts
P – Double Unders
Minutes 1-4 EMOM
H – 4 Pushups
F – 4 Decline Pushups
P – 4 Handstand Pushups
Minutes 5-8 EMOM
H – 6 Parallette Dips
F – 6 Assisted Ring Dips
P – Ring Dips
Minutes 9-12 EMOM
H – 8 Knee Pushups
F – 8 Pushups
P – 8 Pushups