Thors-Day Thrusters

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before Class

Thruster Prep (No Measure)

Tack Lats

Tack Hips

Floss Hips

Floss Hamstrings

Floss Lats & Triceps

Partner Rack Stretch

Down Ups

Warm-up

10x BB Shoulder Press

10x BB Push Press

10x BB Thruster (pause at top, then pull down into squat)

Introduce Dumbbells x10 reps

Hollow hold 2x 15 secs

2x 5 V-Ups

2x 10 Kip swings

2x 10 HKR

2x 5 Strict (Scale appropriately)

2x 5 T2B

Extra Notes

This is a sprint.

Choose a weight you know you can achieve at least 20 reps unbroken & the same with T2B/HKR

Push yourself hard on this one, your challenge is to go Unbroken

Be Strict on the depth and extension on the Thrusters, the extension and the contact on the T2B

Metcon (Time)

30-20-10 reps for time of:

Dumbbell thrusters

Toes-to-bars

Recovery & equipment clean up

High five your buddies

Scores on boards

Clear up

Cool down

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