12/15/2017

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

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 (4×6)

F: 2 Cleans + 2 Front Squats (5×4)

P: Clean Pull + 2 Hang Cleans + 1 Front Squat (5×4)

Gymnastics

Handstand Skill (4 x 30 or 60s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Metcon

Metcon (No Measure)

3 Rounds

H – 12 Cal Row

12 Wall Balls 10/6

12 Kettlebell Swings 44/26

12 Shoulder to Overhead 45/33

12 Box Jumps 16/12

1 min Rest

F – 14 Cal Row

14 Wall Balls 14/10

14 Hang Power Cleans 75/53

14 Shoulder to Overhead

14 Box Jumps

1 min Rest

P – 16 Cal Row

16 Wall Balls 20/14

16 Hang Power Cleans

16 Shoulder to Overhead

16 Box Jumps 24/20

1 min Rest