For time:
9-7-5
Thruster @ 185/125 lbs
Burpee Box Jump Get overs, 40/36”
WODprep Strategy Top Tips:
Warm-up (10 minutes): We’re ending the week with another true power piece. Typically, the shorter the workout, the longer we should spend warming up. We’ll want to really get our thruster pattern warmup up, and also practice the “get over.” With the 9-7-5 format, also using a bike for some shorter bike sprints with large rests can help get the body ready to push as well.
Stimulus: Power Output
Strategy: We’re challenging ourselves with some heavier weights and unique skills today. For the Thruster, we have a heavier barbell of 185/125 lbs. With this, we should be aiming for either unbroken or 2 sets at the most on each round. With the get-overs, if you don’t have the equipment needed to build to a bigger height, then you can keep them burpee box jump-overs (so no use of hands), and keep them at a height that makes sense for you. Jerk blocks can be a great sub for jumping.
- Thruster- The thruster is heavier today. A squat clean is optimal, but whatever version of the thruster will allow you to stay nice and stacked. Keep feet planted and engaged as you squat, and stay tight through the midline as you drive overhead. A belt could be useful here.
- Burpee Box Get Overs- Today we get to perform get-overs. For the get-over, it is quite literally that. Whatever means of getting over the box can be used. Knees and arms/hands can be used to get yourself up and over the box into your next burpee.
Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
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