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