CrossFit – Mon, Apr 29

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (12 Min)

EMOMx12

1- 10-15 Air Squats

2- 10 Plate ground to overhead

3- 6-10 burpees / Up Downs

B. Mobility/Activation (2 Min)

Banded PNF Lat Stretch

Accumulate 1:00 per side with a heavy band. Press into the band and relax, PNF style, exploring different corners of the shoulder capsule. Keep ribs pulled down tight to enhance the stretch on pecs, lats, and shoulders.

C1. Specific Thruster (5 Min)

@ empty barbell

10 Back Rack Elbow Rotations

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

-then-

3-5 Thrusters, building to workout weight

C2. Specific Metcon (3 Min)

4 Burpees

4 Thrusters @ workout weight

3 Burpees

3 Thrusters @ workout weight

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
This is a benchmark workout. Only record Rx if completed exactly as written. Most should try to complete intermediate version and at a weight where you could complete an unbroken set of 12, although that’s not the strategy for this workout. Try for 5-7 thrusters per minute and go up from there if possible after 5 minutes.

TC: 25 Minutes

Score: Time

KG: 61/43

Scaling Options

Beginner

60 Thrusters @ 45/35 lbs

*EMOM, including 0:00, perform 3-4 Burpees

Intermediate

100 Thrusters @ 95/65 lbs

*EMOM, including 0:00, perform 4-5 Burpees

Extra Accessory

Upper Accessory (Checkmark)

Upper Accessory:

3 Sets

10 PVC Band Lat Pulldowns

12 Supinated Empty Bar Curls

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