Hoosier CrossFit ‘Fran’ 21-15-9 Thruster Pull-Ups *intention of this workout is intensity! Scaling should set yourself up to accomplish this in under 5min, with an 8min cap QuickFit Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats *perform as many rounds as possible in 3 minutes, then rest 1 min […]
CF Thrusters 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to todays solid heavy single for the day QuickFit 12 min EMOM 1st minute- 10 dumbbell press (goal is heavy) 2nd minute- 10 DB bent over row (same weight as press) 3rd minute- 20 V-ups or Tuck-ups
CF: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo deadlift high pulls, 15 reps thrusters, 9 reps sumo deadlift high pulls, 9 reps Level 3: 135/95# Level 2: 95/65 Level 1: 65/35 *goal should be a sub 8 min time frame with a 10 min cap. Thrusters should be done
CF: Workout 17.5 Level 3: 20 min cap. 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. Level 2: 20 min cap. 10 rounds for time of: 9 thrusters 35 single-unders Men use 65 lb. Women use 45 lb. Level 1: 20 min cap. 10 rounds for time
Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters
Test Day 3 15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories thrusters Rx: 95/65 Sc: 65/45
A. Row Mechanics: https://www.concept2.com/indoor-rowers/training/technique-videos B. AMRAP 8 min: 2 calorie row, 2 thrusters Rx: 95/65, Sc: 65/35 4 cal row, 4 thrusters 6 cal row, 6 thrusters…
AMRAP 8 min: Rx: 2 thrusters (95/65), 2 bar facing burpees 4 thrusters, 4 bar facing burpees.. continue adding 2 reps Sc: 2 thrusters (65/45), 2 bar facing burpees 4 thrusters, 4 bar facing burpees… continue adding 2 reps.
