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