10/23/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Fire Hydrant Circles

5 Straddle Push Backs

10 Cossack Squats

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 (5×5)

F: Hang Clean (4×3)

F: Front Squat (3×3 AHAP)

P: Clean Pull + Hang Clean + Clean (4×3 @ 83-88%)

P: Front Squat (3×1 AHAP)

Metcon

Metcon (AMRAP – Reps)

8 Alternating Rounds

H – 1 min Air Bike

1 min Rest

1 min Russian Kettlebell Swings 35/26 + Situps increasing reps

1 min Rest

F – 1 min Air Bike

1 min Rest

1 min Clusters 75/53 + Situps increasing reps

1 min Rest

P – 1 min Air Bike

1 min Rest

1 min Clusters 95/63 + V-ups increasing reps