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