Thruster Fitness Workout #224

Day 39/56

CONDITIONING:
EMOM, 10 Minutes
 Clean and Jerk

4 rds @ 65% 1RM
2 rds @ 75%
2 rds @ 85%
1 rd @ 95%

Then;
Max reps UB (unbroken):
Hollow Rock

INTENSITY:
3 Rounds for Time of:
6 Thrusters (95/65)
9 Bar-Facing Burpees
12 Toes to Bar

RESET:
50' Walking Lunge
Max UB Pistol Squat, Right leg
Max UB Pistol Squat, Left leg
50' Broad Jump

Quality Thruster Fitness Workout #221

Day 29/56

CONDITIONING:
Tabata, 4 Minutes
Dueling Ropes



Then;
2 Rounds:
Max Reps UB Push-Ups
Rest 60s

INTENSITY:
3 Rounds for Quality of:
10 Thrusters (95/65)
10 Barbell Roll-Outs
10 Knees to Elbows

RESET:
5 Rounds of:
2 Turkish Get-Ups (Left)
10 Sandbag Cleans
2 Turkish Get-Ups (Right)

Ball Slammer Fitness Workout #201

Day 4/56

CONDITIONING:
1 mile Sandbag Run (35/25lbs)

When/if you have to stop for a break, complete 20 plyo push-ups on the sandbag for every stop.

INTENSITY:
3 Rounds for Time of:
40 KB Swings (1p/.5p)
20 Ball Slammers (20/12)
10 Thrusters (95/65)

RESET:
2 Rounds of:
18 KB Goblet Squats
9 Good Mornings (45/25)

Knees to Elbows Fitness Workout #187

Day 97/112

INTENSITY:
For Max Reps
1 minute each of:
Box Jumps (24/20)
Thruster (95/65)
Double Unders

Post total reps to comments. This should be completed in a similar fashion to Fight Gone Bad; i.e. there is no break between exercises.

then;

3 Rounds for Time of:
20 Knees to Elbows
15 Burpees
10 Pull-Ups

Post total time

RESET and CONDITIONING:
5 Rounds
250m Row
60s rest

Calorie Row and Thruster Fitness Workout #175

Day 80/112

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Rep Rounds of:
Calorie Row
Thruster (95/65)
Show-Me Push-Ups

RESET:
2 Rounds of:
5 Wall Walk-ups
60s Handstand Hold
60s Cobra Pose
10 KB Orbits (1.5p/1p)

Chipper Fitness Workout # 173

Day 72/112

SKILL WORK:
Test: Max 1 Rep Broad Jump

Skill: Rope Climb
For 10 minutes, work skill, technique and form


Scale: If you need to scale down from an actual rope climb:

 - Practice laying flat on your back and pulling yourself to a standing position with just your arms
 - and towel pull-ups; take a towel, throw it over the bar and do pull-ups by alternating the length of the towel from right to left and back again.
 - and 30s dueling ropes

 Rest as needed, but get the work in. This is a perishable skill from a musculature perspective. If you do not practice, you will lose it.

INTENSITY:
For Time:
Row 500m
Bear Crawl 50'
50 Ball Slams (20/12)
400m Backwards Run
40 Air Squats
40 Sit-Ups
30 Double Unders
30 Thrusters (75/45)
30 Mountain Climbers (2 legs, 1 rep)

Scale: Cut all reps in half, maintain same distances on row and run.



RESET:
Test: Max 1 Rep Broad Jump (again)

Internal and External Hip Rotation Mobility - how close can you get to the movements in this video???

Thruster EMOM Fitness Workout #165

Day 64/112

INTENSITY:
EMOM
4 x Thrusters (95/65)

Start at 95lbs or 65lbs and add 5lbs every minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold

Rowing Fitness Workout #153

Day 45/112

INTENSITY:
Row 1k
50' Handstand Walk
30 Toes to Bar
15 Thrusters (115/85)

RESET:
Each Direction, 10 Landmine Bus Drivers (45/25)
30 Leg Lifts
60s Sit-Squat Hold
10 Iron Crossovers (each leg)

AMRAP Muscle-Up Fitness Workout #125

Lindsey Valenzuela, first place in the 2013 SOCAL Regionals, working muscle-ups

The 2013 Women's SOCAL Regionals champ is coming to SVG FIT! Look for our interview with Lindsey Valenzuela coming up in the next few weeks!

Day 3/112

INTENSITY:
AMRAP 15 Minutes
2 Muscle-Ups
4 Toes to Bar
6 Thrusters (75/45)

RESET:
2 Rounds of:
400m Jog
10 Spiderman Lunges

Fran Fitness Workout #110

History of Fran (CrossFit Journal)

Day 36/58

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
For Quality:
30 KB Swings (2p/1.5p)
30 Barbell Spear Press
30 KB Cleans, Alternating
30 Box Jumps (24/20)

2013 Regionals Series - Jackie - Fitness Workout #93

Day 13/58

INTENSITY:
Jackie
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

RESET:
2 Rounds of:
15 GHD Back-Extensions
10 Bumper Around the Worlds (each direction)
15 GHD Sit-Ups

Thrusters Fitness Workout #88

Day 6/58

INTENSITY:
For Rounds:
4 Thrusters (95/65)
Start at 95lbs (65lbs) and add 5lbs every minute on the minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold

Rowing and Thrusters Fitness Workout #75

Day 105/112 

INTENSITY:
Row 1k
50' Handstand Walk*
30 Toes to Bar
15 Thrusters (115/85)

*Sub is 200' bear crawl

RESET:
Each Direction, 10 Landmine Bus Drivers (45/25)
30 Leg Lifts
60s Squat Bridge
10 Iron Crossovers (each leg)

Annie Are You OK Fitness Workout #66

Day 92/112


INTENSITY
Annie Are You OK?
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

RESET:
2 Rounds of:
Max Handstand Walk
10 GHD Sit-Ups
2 Complete Skin-the-Cats (back and then forward again)

AMRAP Muscle-Ups Fitness Workout #45

Day 64/112

Intensity
AMRAP 15 Minutes
2 Muscle-Ups
4 Toes to Bar
6 Thrusters (75/45)

Reset:
2 Rounds of:
400m Jog
10 Spiderman Lunges

14 NOV 2012 - Death by Thrusters

INTENSITY:
Death By Thrusters (95/65)
Every minute, on the minute perform ONE THRUSTER for each minute that has passed.
1 Minute = 1 Thruster
2 Minutes = 2 Thrusters
3 Minutes = 3 Thrusters
etc.

Continue in this fashion until you cannot complete the number of thrusters within the 1 minute time frame.

Post rounds and reps to comments.

Be sure to watch SVG FIT over the next few days for an EXCITING interview with Kate Hogan, CrossFitter and CrossFit Games athlete!

RESET:
50 Landmine Sumo Deadlifts (45/25)
50 Landmine Push-Press (25/0)
60s Squat Bridge
60s Bottom of the Dip

12 OCT 2012 - CrossFit Chipper

INTENSITY:
For Time:
250m Row
25 Hang Power Cleans (75/45)
25 Dips
25 Front Squats (75/45)
25 Sit-Ups
25 SDHP (75/45)
25 Burpees
25 Thrusters (75/45)
250m Row

RESET:
2 Rounds, 10 Reps of:
Landmine Bus Drivers (each direction)
Suspension Pikes

17 AUG 2012 - Fran

From LifeAsRx.com

INTENSITY:
Fran
21-15-9
Thruster (95/65)
Pull-Ups

RESET:
15 Landmine Walking Lunges (45/25)
15 Knees to Elbows
15 Hollow Rock
60s Squat Bridge

16 JUL 2012 - Fran

HEAVY:
Rest Day

INTENSITY:
Fran
21-15-9
Thruster (95/65)
Pull-Up

RESET:
3 Rounds for Quality of:
10 Knees to Elbows
10 Cobra Push-Ups
5 Hip-Ups