Thrustified

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Kettlebell: 1 minute

Kettlebell Squat Hold: 1 minute

Movement Prep

Kettlebell Swing

*With Lighter Bell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

*With Workout Weight: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Thruster

5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)

5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)

10 Thrusters

Weightlifting

Thruster

Metcon

Give athletes 15 minutes to build to a heavy set of 10 thrusters.

Metcon (Time)

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

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