Thrusters

Tags:

Warm-up

6 Rds

  • 2 inch-worms
  • 2rds – 10 air-ssquat, 2rds – 5 wall balls, 2rds – 5 thrusts (45/35)
  • 10 cal row

For Time

  • 5 Rounds
    • 15 wall balls (20/14)
    • 15 cal row
  • 5 minutes of rest
    • 50 thrusters (45/35)
    • 50 call row
Tags:

15-min Warm-up


For Time (15 min cap)

5 Rounds of:

  • 10 Thrusters (95/65)
  • 10 Chest-To-Bar Pull-Ups

1-minute Rest

5 Rounds of:

  • 7 Thrusters (135/95)
  • 7 Muscle-Ups

Scaled:
Weights 45/65 and 65/95
Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups

Tags:

10-minute Warm-up/Set-up


5 rounds

  • 100m, 200m, 300m, 400m, 500 Ski Erg
  • 15, 12, 9, 6, 3 Thrusters @ 75/55
  • Max 80# Sandbag hang cleans

Three-person workout. Begin the workout with 1 person at each station.
Rotate Exercise when Ski Erg and Thruters are completed
The goal is to maximize sandbag hang cleans while Ski-Erg is working.
Cannot start the sandbag hang cleans until the Ski-Erg is running and must stop when the Ski-Erg is completed.

The goal is to end with the most sandbag hang cleans, so keep a running count.

Tags:

10-minute Set-up/Warm-Up


8 Minute AMRAP (U go, I go)

  • 1 x KB Clean and Jerk (53s/35s)
  • 3 x Burpees
  • 6 x Toes-to-Bar

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 x KB Farmers Carry Down and Back
  • 3 x KB Thrusters
  • 6 x KB Lunges

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 shuttle run Down and Back
  • 3 KB Front Squats (53s/35s)
  • 6 KB Push-ups
Tags:

15 min Warm-up/Set-up


For Time

21-18-15-12-9-6-3

  • Cal Row
  • Thrusters (75/55)

Modified from CrossFit.com

Tags:

10min Warm-Up / Set-up


30 Rounds for Time (25 min Cap)

  • 1 Deadlift (225/155)
  • 3 KB Thrusters (35s/25s)
  • 5 Push Ups

8 min ALT EMOM

  • Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
  • Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

  • 5 Push press (75lb / 55lb)
  • 4 Thrusters
  • 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

  • 10/8 Cal Assault Bike or 12/10 C2 Bike
  • 5 Push-ups

Resources and Guides


Bored? Here are a few articles for you.

Back Workout – 5 rounds

  • 5 x 5 second Superman Holds
  • 10 x Elevated Romanian Deadlifts (95/65 Focus on extension/hamstring stretch)

10 Rounds for Time – Partner – Waterfall

  • 15 / 12 cal Assault Bike
  • 5 KB / DB. Thrusters (35/25)
  • Farmer Carry Down / Waiter Carry Back
  • 10 Sit-ups


Resources and Guides


Bored? Here are a few articles for you.


Front Squats

  • 2 x 5 x 45/35 (warm-ups)
  • 1 x 3 x 95 / 65
  • 1 x 3 x 125 / 85
  • 1 x 3 x 155 / 105
  • 3 x 3 x 185 / 125

6 – 9 – 12 – 9 – 6 For Time

  • Thrusters (75 / 55)
  • Pull-ups or Ring Rows
  • Burpees