26
May
05/26/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
1 min Air Bike
10m Arch Hollow Rolls
1 min Air Bike
10m Arch Hollow Rolls
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Bar:
5 Overhead Squats
2 Power Snatches
1 Snatch
Weightlifting
H: Overhead Squat (4×7)
F: Segment Snatch (5×3 @ 90%)
P: 3-Position Snatch (5×3)
1 Snatch from each position:
Floor
Knees
Hips
Gymnastics
Arch Hold (4 x 30 or 60)
Hollow Hold (4 x 30 or 60)
Metcon
Metcon (Time)
4 Rounds
H – 15 Cal Air Bike
15 Wall Balls 10/6
90s Rest
F – 20 Cal Air Bike
20 Wall Balls 14/10
90s Rest
P – 24 Cal Air Bike
24 Wall Balls 20/14
90s Rest