For Time:
20 Thrusters @ 95/65 lbs
15 Thrusters @ 115/75 lbs
10 Thrusters @ 135/95 lbs
Every minute on the minute, not including zero, perform 5 burpees
12 min Cap
WODprep Strategy Top Tips:
Warm-up (10 minutes):
Start with light goblet squats, as they prep the quads and glutes for the thrusters. Add burpee step-ins to mimic the burpee transitions during the workout. Finally, do barbell front rack mobility drills to prime your shoulders and improve your rack position, ensuring smoother thruster reps.
Stimulus: Thruster intensityÂ
Strategy: Knock out as many thrusters as possible in the first minute with the lightest weight. Try to time the weight change within the same minute with burpees. If you have 3 bars, you can have 3 bars ready. Otherwise, have plates ready to be added. You should only be doing 1 set of thrusters each minute. Don’t work all the way up to the 60 seconds unless you’re finishing the reps at that weight.
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Thrusters- Begin with your feet shoulder-width apart, holding the barbell in the front rack. Descend into a full squat while keeping your chest tall and your core engaged. As you rise, drive through your heels, using the momentum to press the barbell overhead in one fluid motion. Maintain control at the top and reset smoothly.
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Burpees-Â Drop into a push-up position, ensuring your chest touches the ground. Hop your feet forward to your hands, then jump and clap overhead. Focus on a consistent pace to sustain energy throughout.
Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
This workout came from our Master’s Rx Track! Interested in more workouts like these? Check it out!Â
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