08/01/2017

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 Glide Throughs

10m Inch Worm

5 Count Toes to Bar Drill

3 Kick Ups or 1 Wall Walk

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 (4×8)

F: Snatch (5×3)

P: Snatch (3×[email protected]%, 2×[email protected]%)

Gymnastics

Toes to Bar Progressions (4×6 or 12)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (Time)

H – 10-8-6-4 Pushups

120 Rope Jumps

200m Farmer’s Carry 44/35

F – 5-4-3-2 Decline Pushups

30 Double Under Attempts

200m Farmer’s Carry 53/44

P – 5-4-3-2-1 Handstand Pushups

60 Double Unders

200m Farmer’s Carry 70/53