1
Aug
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