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