17
Apr
04/17/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Cal Poly Hip Flow (No Measure)
2 x (R then L)
(3 x Down Dog Push Backs
Leg Lift to Lunge
6 x Knee Push Outs
6 x Lizard to Thoracic Twists
6 x Cossack to Lunge
6 Hip Rotations in Lunge)
3 Down Dog Push Backs
6 Single Arm Thoracic Bridges (L)
6 Single Arm Thoracic Bridges (R)
3 Straddle Push Backs
6 Thoracic Rotations (both ways)
Sweep L leg through
3 Chest to Deck
Sweep R leg through
3 Chest to Deck
3 Down Dog Push Backs
30s RBM
30s Toes down sit on heels
30s Laces down sit on heels
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 (4×10)
Superset with Front Rack or Squat mobility
F: Hang Power Clean (4×3 AHAP)
P: Power Clean (4×3 AHAP)
F/P: Front Squat (3×2 AHAP)
Metcon
Metcon (No Measure)
18 min E2MOM Alternating
H – 10 Taters 26/18
200m Row
F – 6 Clean and Jerks 115/83
250m Row
P – 6 Clean and Jerks 155/103
250m Row