CrossFit Boro – CrossFit
When asked, “What is your least favorite CrossFit movement?” many athletes answers with a resounding “THRUSTERS!” Most likely because they are difficult, or it’s a weakness of ours, or both. But like anything in life, we mustn’t shy from what we fear…we attack it head-on! (That is, if we want to be better…) So take the opportunity today to practice and train your thrusters under a relatively low-intensity environment (outside of a metcon, at least). Doing these unbroken is the priority but we should also challenge the load a bit. Go 5-10lb heavier than you would normally.
The reps in the workout are low for a reason – so that you can keep moving! You’ll be on one element for a short period of time before moving to the next so, mentally, you should be able to maintain a consistent effort throughout the 18 minutes. Hold back a bit at the start so that you can physically sustain.
A: Metcon (AMRAP – Rounds)
8 Unbroken Thrusters (100/70#)
Bar must be taken from the floor
Score # of rounds successfully completed unbroken and within the minute
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 minutes
3 D-Balls to Shoulder (120/80#)
18 Double Unders
quad smash w/ foam roller