08/10/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Cal Poly Hip Flow (No Measure)

2 x (R then L)

(4 x Down Dog Push Backs

4 Straddle 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)

Warm-up (No Measure)

10 Jumping Ring Dips

10 Reverse Lunges

10m Inch Worm

10 Squats

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 (4×7)

F: Clean (5×3)

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

Gymnastics

H: Assisted Ring Dips (4×4-6)

F: Ring Dips (4×4-6)

P: Ring Dips (4×8-12)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

H – 8 Burpees

12 Reverse Lunges

8 Ring Rows

F – 10 Burpees

14 Jumping Lunges

10 Assisted Pullups

P – 10 Burpees

14 Jumping Lunges

10 Pullups