21
Feb
02/21/2018
CrossFit Thumos – CrossFit Group Classes
Warm-up
Stroke Rate Rowing Drill (No Measure)
3 min Row @ 2:15/500 or faster
– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16
Warm-up (No Measure)
12 Squats
12 Glide Throughs
12 Pass Throughs
12 Overhead Squats
3 x 5 Count Toes to Bar Drill
Snatch Technique w/PVC
Weightlifting
H: Overhead Squat (4×5 AHAP)
F: Snatch (5×2)
P: Snatch (5×2 @ 90-95%)
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 (Time)
For Time
27-21-15-9
H – Row for Cals
Wall Balls 10/6
Situps/Knee Raises
F – Row for Cals
Wall Balls 14/10
Leg Raises/Knees to Elbows
P – Row for Cals
Wall Balls 20/14
Toes to Bar