Thruster Archives – CrossFit Elizabethtown

January 13, 2020ByAdminInCrossFit

CrossFit WOD 1/14/20

Warm-up Nordic lift x10 Hydrant x 10 Spanish squats x10 2 round Thruster prep Rope climb skill Running skill Heel slides (wall) March Fall into toes Fall into run 3.2.1.Go! Metcon (Time) 400m run 25 thrusters 75/55 5 Rope climbs (legless or foot assisted) 4 rounds

January 10, 2020ByAdminInCrossFit

CrossFit WOD 1/11/2020

Metcon (AMRAP – Rounds and Reps) AMRAP 15 X2 KB DL x8 Front squats x6 Thrusters x4 Down and Back sprint

December 23, 2019ByAdminInCrossFit

CrossFit WOD 12/24/18

12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...

December 19, 2019ByAdminInCrossFit

CrossFit WOD 12/20/19

Warm-up Hang and twist/shrug Air squat- relaxed, rig assisted Kipping swing (static) Air squat Kipping Swing Dynamic Front squat Beat swing Push press Leg lift/knee tuck Thruster Pull-up Toes to bar Metcon (Time) 20/14cal bike 20 Thrusters 95/65 20 Toes to bar 20 Thrusters 20 Pull-ups 20 Thrusters *We are seeking a strong stimulus here....

December 3, 2019ByAdminInCrossFit

CrossFit WOD 12/4/19

Warm-up Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....

November 27, 2019ByAdminInCrossFit

CrossFit WOD 11/28/19

Warm-up Tug o’ War 30s Knee tucks Burpees Air Squats Leg lifts Burpees Push-press Front Squat Toes to Bar Burpees Thruster Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30 *Keep the weight on the bar light and easily movable. **Ensure your toes to bar ROM allows...

October 1, 2019ByAdminInCrossFit

CrossFit WOD 10/2/19

Warm-up Banded side steps Banded Squat Iso pull Iso Squat 2 rounds 30 sec each Pick drill Catch to extension Thruster Prep Front Squat Push Press Thruster Metcon (Weight) Every 3 min for 30 min Row 300/250m x6 Thrusters *Row should take no longer than 1 minute. Adust the distance to match your abilities **Increase...

September 13, 2019ByAdminInCrossFit

CrossFit WOD 9/14/19

Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart

September 5, 2019ByAdminInCrossFit

CrossFit WOD 9/6/19

Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...

August 6, 2019ByAdminInCrossFit

CrossFit WOD 8/7/19

Warm-up Metcon (No Measure) Row 15/12 Cals then Unbroken Set of: 5 Power Cleans 4 Shoulder to Overhead 3 Thruster Every 4 Min for 28 Min *Perform all 12 reps without releasing the hands from your barbell **Main goal of the workout is to maintain consistent work times. ***Utilize a confident weight on the barbell...

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