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