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