3
May
05/03/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
30s Box Stretch
10/10 Hand Liftoffs
10/10 Wrist Stretches
5 First Knuckle Pushups
5 Fingertip Pushups
5 Back of Wrist Pushups
3 Wall Walks
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)
F: Clean Pull + Power Clean + 2 Front Squats (5×4)
P: Clean Pull + Clean + 2 Front Squats (5×4)
Gymnastics
Handstand Skill (4×24 or 48)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (No Measure)
12 min Rotating EMOM
H – 6 Pushups
12 Kettlebell Swings 44/26
12 Cal Air Bike
F – 6 Decline Pushups
6 Hang Power Cleans 75/53
15 Cal Air Bike
P – 6 Handstand Pushups
6 Hang Power Cleans 115/73
18 Cal Air Bike