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