Workout of the Day

Quick Fire Round

Written By Charleh Dickinson  |  Thrusters 

For time
Thrusters @95lbs/65lbs
DU (3x reps)


WODprep Strategy Top Tips:

Thrusters (21-15-9):

This is a compound movement that combines a front squat with an overhead press. Hold the barbell in a front rack position with your elbows up and chest high.

Perform a full-depth squat and then explosively push the bar overhead to full lockout. Each set consists of 21, 15, and 9 repetitions.

Double Unders (DU):

Double unders involve swinging the jump rope so it passes under your feet twice for each jump. This requires good coordination and timing.


This workout can be very taxing, so pacing is crucial. Start the thrusters at a controlled pace, breaking them into smaller sets if needed to avoid fatigue. A common approach is to break the sets into 7-7-7 for 21, 5-5-5 for 15, and 5-4 for 9 thrusters.


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

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