1
Dec
12/01/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
30s Russian Baby Maker
60s Air Bike
12 Pass Throughs
12 Overhead 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 (4×8)
F: 2 Cleans + 2 Front Squats (5×4)
P: Clean Pull + 2 Hang Cleans + 1 Front Squat (5×4)
Gymnastics
Handstand Skill (4 x 24 or 48s)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (No Measure)
5 Rounds
E3MOM
H – 600m Air Bike
9 Goblet Squats
F – 800m Air Bike
9 Overhead Squats 75/53
P – 1000m Air Bike
9 Overhead Squats 95/63