Crossfit Garage – CrossFit

Thruster

14 minutes

to build to a heavy 3

Press FS Thruster burpees (AMRAP – Reps)

– RX –

7 rounds for max reps:

1:30 to accumulate:

4 shoulder presses (95/135 lbs)

4 front squats

4 thrusters

AMRAP lateral burpees over the barbell

1:30 rest

– INTERMEDIATE –

7 rounds for max reps:

1:30 to accumulate:

4 shoulder press (65/95 lbs)

4 front squat

4 thrusters

AMRAP lateral burpees over the barbell

1:30 rest

– BEGINNER –

7 rounds for max reps:

1:30 to accumulate:

4 shoulder press (35/45 lbs or lighter)

4 front squat

4 thrusters

AMRAP lateral burpees over the barbell (step over as needed)

1:30 rest
Intended Stimulus

✔ At least :30-:45 to accumulate burpees in the early rounds, working to maintain the same number of burpees in later rounds.

✔ Loading should be moderate and based on the shoulder press.

✔ Athletes should try to go unbroken on the three weightlifting movements, however, it should take no more than 2 sets to complete the 12 reps.

Stretching (No Measure)

Accumulate:

:30 banded overhead stretch/side

:30 banded pec stretch/side