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08/17/2017

17
Aug

08/17/2017

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 Jumping Ring Dips

1 Wall Walk or 3 Kick Ups

10 Squats

1 Wall Walk or 3 Kick Ups

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 (4×6)

F: Clean (5×2)

P: Clean (5×2 @ 90%)

Gymnastics

H: Assisted Ring Dips (4×5-7)

F: Ring Dips (4×5-7)

P: Ring Dips (4×10-14)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 120 Rope Jumps

10 Pushups

120 Rope Jumps

7 Parallette Dips

F – 40 Double Under Attempts

10 Pushups

40 Double Under Attempts

7 Assisted Ring Dips

40 Double Under Attempts

5 Decline Pushups

P – 60 Double Unders

10 Pushups

60 Double Unders

7 Ring Dips

60 Double Unders

5 Handstand Pushups