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12/22/2017

22
Dec

12/22/2017

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 (5 RM)

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 – 13 Cal Row

13 Wall Balls 10/6

13 Kettlebell Swings 44/26

13 Shoulder to Overhead 45/33

13 Box Jumps 16/12

1 min Rest

F – 15 Cal Row

15 Wall Balls 14/10

15 Hang Power Cleans 75/53

15 Shoulder to Overhead

15 Box Jumps

1 min Rest

P – 17 Cal Row

17 Wall Balls 20/14

17 Hang Power Cleans

17 Shoulder to Overhead

17 Box Jumps 24/20

1 min Rest