04/06/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (6 Samson + Half Front Split

6 Lizard + Thoracic Twist)

3 x (3 Pass Throughs

3 Overhead Squats

3 Hinge Stretches)

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatch

Positions

Bar:

3 Overhead Squats

3 Power Snatches

Weightlifting

H: Overhead Squat (4×6)

Superset with 4×10 Hinge Stretch or 4x60s ankle stretches

F: Segment Power Snatch + Overhead Squat (4×3+3)

P: Power Snatch + Overhead Squat (4×3+3)

F/P: Overhead Squat (3×5 AHAP)

Metcon

Metcon (Time)

5 Rounds

H – 10 Kettlebell Cleans + Reverse Lunge Right 35/18

10 Kettlebell Cleans + Reverse Lunge Left

100m Farmer’s Carry Right

100m Farmer’s Carry Left

F – 10 Kettlebell Cleans + Reverse Lunge Right 53/35

10 Kettlebell Cleans + Reverse Lunge Left

100m Farmer’s Carry Right

100m Farmer’s Carry Left

P – 10 Kettlebell Cleans + Reverse Lunge Right 70/44

10 Kettlebell Cleans + Reverse Lunge Left

100m Farmer’s Carry Right

100m Farmer’s Carry Left