Tag Archives: Thrusters

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Back Squats then 2019 Games Online Qualifier Workout #4 (scaled)

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6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

AMRAP in 8 minutes of

  • 45 x Thrusters @ 65lbs
  • 45 x Toes to Bar
  • 45 x Cleans @ 65lbs
  • 45 x Pullups

Results:  Back Squats 170-195-220-195-220-230lbs.  Metcon 107 reps (45 -45-17).  Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps).  I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs.  Maybe something to try next week.

Clean and Press Complex then Jackie

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5 rounds of

  • 1 x Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Strict Press
  • 1 x Hang Squat Clean
  • 1 x Push Press

Increase weight per round.

Then Jackie

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 50 x Pullups (Rx is 30)

Results:  Complex 95-105-115-125-130lbs.  Jackie 12:27.  Don’t know why I did 50 pullups, number is just stuck in my mind.  12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.

Deadlifts and Lungesters

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 Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

  • 5 x @ 75-80%
  • 3 x @ 80-85%
  • 2 x @ 85-90%
  • Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds.  This is the Street Parking WOD from Marh 14 posted on Instagram.

  • 6 x Deadlifts @ 95lbs
  • 3 x Lungsters @ 95lbs

Results:  Deadlifts used 235-265-285lbs.  Max reps 11 @ 235lbs.  For the metcon, started as an EMOM, ended as a AMRAP.  Only got to 4 rounds plus 8 reps (5th minute) on the EMOM.  Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes.  Completed 6 rounds plus 7 reps for the second part.  Total 11 rounds plus 6 reps.  Should have gone with 75lbs.

Dubai Championship WOD 18.1

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For time (10 minute time cap)

  • 60 x Double Unders
  • 10 x Thrusters @ 75lbs/35kg
  • 60 x Double Unders
  • 20 x Thrusters @ 75lbs
  • 60 x Double Unders
  • 30 x Thrusters @ 75lbs

If completed before the 10 minutes are up, rest for the remaining time. 

Then 5 rounds for time (10 minute time cap)

  • 30 x Double Unders
  • 15 x Pullups

Results: First part 8:02.  Second part 9:50.