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07/11/2017

11
Jul

07/11/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Cal Poly Hip Flow (No Measure)

2 x (R then L)

(4 x Down Dog Push Backs

Leg Lift to Lunge

4 x Knee Push Outs

4 x Lizard to Thoracic Twists

4 x Cossack to Lunge

4 Hip Rotations in Lunge)

4 Down Dog Push Backs

4 Single Arm Thoracic Bridges (L)

4 Single Arm Thoracic Bridges (R)

4 Straddle Push Backs

4 Thoracic Rotations (both ways)

Sweep L leg through

4 Chest to Deck

Sweep R leg through

4 Chest to Deck

4 Down Dog Push Backs

Warm-up (No Measure)

5/5/5 Y-T-W’s

5 Snow Angels

5 Press

5 Push Press

5 Jerks

Weightlifting

H: Push Press (4×10)

F: Push Jerk (5×3)

P: Split Jerk (5×3 @ 70%)

Gymnastics

L-Hang Progressions (4x24s or 12 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (No Measure)

12 min Alternating EMOM

H – 12 Russian Kettlebell Swings 44/26

8 Thrusters 45/33

F – 8 Kettlebell Swings 53/35

8 Thrusters 95/63

P – 8 Kettlebell Swings 70/44

8 Thrusters 115/73