19
Feb
02/19/2018
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
12 Squats
12 Transitions
12 Squats
12 Glide Throughs
12 Squats
(12 Ring Rows
12 Jumping Ring Dips)
or
(3-6 Kipping Pullups
3-6 Kipping Ring Dips)
or
2-3 Kipping Muscle Ups
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 (4×5 AHAP)
F: Clean (5×2)
P: Clean (5×2 @ 90-95%)
Gymnastics
Metcon
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 (Time)
6 Rounds
H – 9 Thrusters 45/35
9 Ring Rows
9 Parallette Dips
F – 6 Clusters 95/63
6 Assisted Pullups
6 Assisted Ring Dips
P – 6 Clusters 135/93
3 Muscle Ups
or
6 Pullups
6 Ring Dips