Monday 030505

Monday 030505

Five rounds of:
Thruster 12 reps
12 Pull-ups

Pick load for the thruster and keep it for all five rounds.

Divide thruster weight by number of seconds to completion for total score. Post score in comments.

Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.

Wod Type: Main Site Daily WODs

Movements: Front Squat Pull-Up Push Press Thruster

Front Squat Wods Pull-Up Wods Push Press Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Similar Wods

Wednesday 240207

For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

Post reps to comments.

Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs

Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands

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Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Saturday 230325

5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Post time to comments.
Compare to 201207.

Scaling:
Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement, and consider using AbMat sit-ups in the workout.

Intermediate Option:
4 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Beginner Option:
3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 hip extensions
20 hanging knee raises

♀ 12-kg KB ♂ 16-kg KB

Tuesday 040817

For time:
21 Hip/Back Extensions
Run 400 meters
18 Hip/Back Extensions
Run 400 meters
15 Hip/Back Extensions
Run 400 meters
12 Hip/Back Extensions
Run 400 meters
9 Hip/Back Extensions
Run 400 meters
6 Hip/Back Extensions
Run 400 meters
3 Hip/Back Extensions
Run 400 meters

Use the snake motion depicted. No momentum.

Tuesday 240521

Complete as many rounds and reps as possible in 20 minutes of:

30 knees-to-elbows
800/1,000-meter row

Post total rounds and reps to comments.

Scaling:
Today’s workout is a grind — consistency and pacing will be rewarded. Aim for at least 2+ rounds. Maintain a pace on the rower that allows you to get right to work on the knees-to-elbows — a blistering pace doesn’t do you any good if you are resting for a minute between movements. You should be able to perform at least 5-10 unbroken knees-to-elbows throughout the workout if you are completing the prescribed reps. If you can perform the prescribed range of motion but lack the volume tolerance, reduce the reps in each round to a number you can complete in 4 minutes or less rather than shortening the range of motion.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:

30 knees-to-armpits
800/1,000-meter row

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:

20 hanging knee raises
600/750-meter row

Resources:
Rowing
The Strict Knees-to-elbows
Coaching Tips | Knees-to-elbows Progression

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Taken by Anders Malm at the Europe Semifinal by French Throwdown.

Monday 030505

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