Call Us: (775) 870-7924

05/24/2017

24
May

05/24/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

10/10 Wrist Stretches

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 (4×7)

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 (AMRAP – Rounds and Reps)

12 min AMRAP

H – 24 Kettlebell Swings

10 Pushups

120 Rope Jumps

F – 12 Hang Power Cleans 75/53

10 Decline Pushups

30 Double Under Attempts

P – 12 Hang Power Cleans 95/63

10 Handstand Pushups

60 Double Unders