5 Rounds for Time:
12 DB Front Rack Reverse Lunge Steps
10 Dual Dumbbell Thrusters
8 Lateral Burpees over DB
Load: 50/35 lb
WODprep Strategy Top Tips:
Warm-up (10 minutes): We have a lot of dumbbell work today, so it will be important to warm up the front rack. Start with some wrist circles and PVC shoulder rolls. From there, the thruster will take priority. Warm up with some squats and then form lighter thrusters with a warmup pair of dumbbells.
Stimulus: Dumbbell work
Strategy: Stay unbroken on the lunges, then break before the thrusters. Then stay on top of the thrusters. Push through burpees to maintain intensity but avoid spiking the heart rate too early.
- Dumbbell Thruster 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. Focus on having a good front rack position with the dumbbells.
- Dumbbell Lunges- Once again, get your front rack prepped to receive the dumbbell. From there, we have reverse lunge steps, so make sure your front knee is stacked in a good position.Â
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Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
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