4 Rounds for Time:
12 Bodyweight Box Step-Ups 10 Dual Dumbbell Thrusters8 Burpees
50/35 DB per hand + 20″ box for everyone
WODprep Strategy Top Tips:
Warm-up (10 minutes): Use the Box step up as a means of warming up the body for this workout. Once warm there, some boostrap squats, and goblet squats will get you ready for the dumbbell thrusters.
Stimulus: Higher intensity squad endurance.
Strategy: If the temperature does not all you to run, hit a 250m row or bike, or you can perform 10 shuttle runs indoors. Use the box steps ups as a place to recover and find a rhythm. The Thrusters should be an unbroken set, and the burpees should be consistent and at a pace that allows you to move right back onto the run.
- Dual Dumbbell Thruster- 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. Make sure your arms are in a good front rack position to support the dumbbell.
- Box Step ups- The steps ups today are bodyweight and meant to be done quickly and with intensity. Still make sure to stand up to full hip and knee extension.
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!
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