Tag Archives: Thrusters

Strict Press then Regional Workout Event #3 (modified)

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Not for time do the following resting as needed between sets:

  • 5 x Strict Press @ 65lbs
  • 5 x Strict Press @ 95lbs
  • 5 x Strict Press @ 115lbs
  • 3  x Strict Press @ 125lbs
  • 2  x Strict Press @ 135lbs
  • 1  x Strict Press @ 145lbs
  • 1  x Strict Press @ 150lbs/68kg

Then my version of event #3.  For time do

  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg
  • 100 x Double Unders
  • 25 x Dumbbell Thrusters @ 10kg
  • 25 x Pullups
  • 25 x Dumbbell Thrusters
  • 100 x Double Unders
  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Split Squats then Karen with a Sandbag

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Not for time do 5 rounds of

  • 3 x Bulgarian Split Squats with bar in Front Rack position

Increase weight per round.

Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…

  • 150 x Sandbag Thrusters @ 15kg

Results:  Weights for the split squats were 65/80/95/115/125lb(56kg).  Finished Karen in 9:28.

Back Squats then Double Unders, Thrusters and Pullups

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Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.