18
Oct
10/18/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
10 Squats
10m Inch Worm
10 Ring Rows
10 Jumping Ring Dips
10 Squats
Weightlifting
H: Back Squat (4×5 @ 33X0)
F: Back Squat (4×5 @ 70-80% 33X0)
P: Back Squat (4×5 @ 70-80% 55X0)
Gymnastics
H: Pull-ups (4×1 @ 50X12)
H: Ring Dips (4×1 @ 50X12)
F: Pull-ups (4×1 @ 50X18)
F: Ring Dips (4×1 @ 50X18)
P: Pull-ups (4×1 @ 50X20)
P: Ring Dips (4×1 @ 50X20)
Metcon
Metcon (Time)
3 Rounds
H – 500m Row
10 Pushups
F – 600m Row
10 Decline Pushups
P – 600m Row
10 Handstand Pushups