Tag Archives: Thrusters

Back Squats then Double Unders, Thrusters and Pullups

By | | , , , ,
1 Comment

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.

Handstand Pushups and Pistols then Row, Thrusters and T2B

By | | , , , ,
1 Comment

Take 15 to 20 minutes and work on Pistols.   Record best set.

Then EMOM for 10 minutes:

  • 3 x Deficit Handstand Pushups

Then for time:

  • Row 1600m/1 mile
  • 50 x Sandbag Thrusters @ 15kg
  • 30 x Toes to Bar

Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance.  For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4.  Metcon in 14:50.

Front Squats then Thrusters, Burpees and RRows

By | | , , , ,
1 Comment

Not for time do 5 sets of:

  • 3 x Pause Front Squats (Stop for a 3 second pause at the bottom of the squat.  The idea is to focus on form at the bottom; elbows up, core tight.)

Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).

Then two sets of the following, rest 3 minutes between sets:

  • 8 x Front Squats @ final weight from above

Then do AMRAP in 12 minutes of:

  • 10 x Burpees over the Barbell
  • 15 x  Thrusters @ 75lbs
  • 20 x Renegade Rows @ 14kg

Results:  For the Front Squats did 65, 95, 115, 125, 135lbs.  For the AMRAP did 3 rounds plus 10 Burpees, 15  Thrusters, 10 RRows.   75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.

Toes to Bar and Push Press then Jackie

By | | , ,
1 Comment

Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.

  • 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)

Then not for time take 15-20 minutes to work up to a heavy:

  • 5 x Push Press

Then for time do “Jackie”

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 30 x Pullups

Results:  For the Push Press ended up at 125lbs/56kg.  Jackie in 10:24.  Rowed 1k in 4:18 which is over 30sec better than two weeks ago.

Split Squats and HSPU then KBS, Thrusters and Pullups

By | | , , , ,
1 Comment

A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.