06/02/2017

CrossFit Thumos – CrossFit Group Classes

Weightlifting

Warm-up

Warm-up (No Measure)

10m Inch Worm

3 Wall Walks

10 Ring Rows

10 Glide Throughs

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 (4×8)

F: 1 Power Clean + 1 Clean + 2 Front Squats (5×4)

P: Clean Pull + 2 Hang Cleans + 1 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 (Time)

7 Rounds

H – 7 Thrusters 45/33

7 Ring Rows

F – 7 Thrusters 75/53

7 Assisted Pullups

P – 7 Thrusters 95/63

7 Pullups