Monday CrossFit

Big class this morning! I think there were like 19 people there.
Good job to Sonja who did her Open 21.2 workout today!

When the sun goes down the stars come out!

  GENERAL WARM-UP (~10:00)

2 Rounds 

12cal/9cal Row or bike, easy to moderate pace (Bike)
10 Banded overhead squats
15/15 Banded monster walk variation, lateral
10 Push-up to down dog


Thruster Progression (B) (~3:00)
With an empty barbell: 45# bar
7 Front squat
7 Push press
7 Thruster

Build-up (~6:00)
Every 2:00 for 6:00 (3 rounds)
3 Thrusters
3 Bar-facing burpees
Notes Perform the first round at the intended workout weight. 55#
Perform the final 2 rounds above the intended workout weight. 60#
RX weight is (95lbs/65lbs).

  WORKOUT (~15:00)

For total reps
Every 3:00 for 15:00 (5 rounds)
1:00 AMRAP
12 Thrusters (95lbs/65lbs)  (3/4/21 55# thrusters) today I used 55#
8 Bar-facing burpees (in the minute AMRAP I could only do 4)
*Pick-up where you left off on the next interval.

Notes The goal is to perform each interval at a near-max effort and to complete a minimum of 1 round during each 1:00 effort.
The thruster load is intended to be light and allow for sets of 12 to be completed unbroken and quickly.

Thruster *Reduce load and/or reps to be able to complete each round unbroken at a fast pace.
Bar-facing burpees *Reduce reps to assist with allowing 1 full round to be completed during each interval.
Consider 2 and 2 for each movement.

Minimal Equipment Options
Dumbbells Available Every 3:00 for 15:00 (5 rounds)
1:00 AMRAP
12 Dumbbell thrusters/goblet thrusters
8 Dumbbell facing burpees
*Pick-up where you left off on the next interval.
Bodyweight Only Every 3:00 for 15:00 (5 rounds)
1:00 AMRAP
18 Squat jumps
8 Bar-facing burpees
*Pick-up where you left off on the next interval.


8 Rounds at a moderate effort
0:20 Shoulder press, (45lbs/35lbs) 45# bar
0:10 Rest
0:20 Back rack reverse lunges (45lbs/35lbs) 45# bar
0:10 Rest

Notes The goal is to accumulate a volume of strict pressing and unilateral lower body elements. The load is light and is intended to allow for most sets of 0:20 to be completed without needing to rest.
Shoulder Press *Reduce load or use a single light dumbbell
Back Rack Reverse Lunges *Reduce load or perform unloaded.

A good workout to start the week. I am starting to guess what the workout on Friday will be….I think it will include thrusters???

Have a good day everyone – see you tomorrow!!

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