10
Aug
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