Workout of the Day

Crush It

Written By Charleh Knighton  |  Thrusters 

For Time:
Thrusters (135lbs/95 lbs)
Burpees over the Bar


WODprep Strategy Top Tips:

Round of 21:
When it comes to the thrusters, it’s best to break them up into sets that feel manageable right from the start. You could try something like 11-10 or 7-7-7, finding a rhythm that works for you.

As for the burpees, it’s important not to go all out right from the beginning. Pace yourself to avoid burning out too quickly. Keep a steady pace, focus on your movement, and don’t forget to breathe.

Round of 15:
Now that the reps are a bit lower, you can adjust your approach accordingly. Break the thrusters into smaller sets, like 8-7 or 5-5-5.

Take a shorter rest between these sets if needed. With the burpees, you can push the pace a bit more since this round is shorter than the previous one. Find a steady rhythm and maintain your intensity throughout.

Round of 9:
This is the final round, so give it everything you’ve got! When it comes to thrusters, unleash your intensity by performing quick sets of 3 or 4 reps. Don’t hold back now! And on the burpees, push hard and dig deep. This is your last chance to make a strong finish, so go all out.

Efficient Transitions:
To keep things efficient, try to minimize the time between exercises. Move quickly from the thrusters to the burpees and vice versa. Avoid taking excessive rest during transitions. The idea is to maintain your momentum and intensity throughout the workout.

Scaling Options:
If the weight prescribed for the thrusters feels too heavy for you, it’s totally fine to scale it down. Choose a weight that still challenges you but allows for consistent movement throughout the workout.

Similarly, if the standard burpees over the bar are too challenging, you can scale them to regular burpees or even burpees with a lateral jump over a low hurdle. The goal is to find a modification that suits your fitness level while keeping the workout challenging.


Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!

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