05/17/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

1 min Air Bike

30s Box Stretch

10/10 Wrist Stretches

Wall Walk

1 min Air Bike

10m Reverse Inch Worm

10 Squats

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 (4×8)

F/P: Clean Pull + Clean + 2 Front Squats (5×4)

Gymnastics

Handstand Skill (4×30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Metcon

Metcon (No Measure)

12 min 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 95/63

18 Cal Air Bike