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