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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.

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A: Metcon (AMRAP – Rounds)

EMOMx5 minutes

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#)

6 Burpees

18 Double Unders

Mobility

quad smash w/ foam roller

psoas smash

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