CrossFit | 210929
Wednesday

210929

Workout of the Day

37

Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

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Compare to 200110.


Scaling: All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.

Beginner Option:
Thruster 5-5-3-3-3-1-1-1-1 reps

Comments on 210929

38 Comments

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Albert Kombe
October 20th, 2021 at 11:50 pm
Commented on: 210929

65-95-105-115-125-135-145-155-160-165-170-175lbs (PR)

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Jeff Chalfant
October 20th, 2021 at 11:24 pm
Commented on: 210929

185

190

195 w/belt -ugly

195 better not great

195 stepped forward to recover

195 good

195 hard fought but good

195 good

200 struggle on right

200 less struggle

200 struggled with both arms and stepped

200 very good


181/42/176cm

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Mario Cruz
October 15th, 2021 at 2:07 am
Commented on: 210929

Rx


75/75/95/95/115/115/145/155/165/175/185/200(F)

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Ralph Keeley
October 8th, 2021 at 4:34 am
Commented on: 210929

M/35/6'/175#


175/185/195/205/215/225/230(f)/195/200/205/210/215


Deo gratias

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Leonel Manzilla
October 8th, 2021 at 2:50 am
Commented on: 210929

I slept like 6 hours felt like sh t


1 155

2 175

3 195

4 205

5 215 failed

6 215

7 205

8 205

9 185

10 185

Male 23y Rx 175cm 83kg

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Courtney Guthrie
October 4th, 2021 at 10:05 pm
Commented on: 210929

55-75-75-75-75-75-75-75-75-75-75-75


F/24/5’5/140

CrossFit AFK

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Jeffrey Howard
October 4th, 2021 at 9:07 pm
Commented on: 210929

M/25/5'8"/155lb

CrossFit AFK


140lb-145lb-150lb155lb-160lb-165lb-170lb-175lb-180lb(miss, couldn't press out over head)-175lb-175lb-175lb


Heavy.

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Jeffrey Howard
October 4th, 2021 at 9:07 pm

On 200110,

Stayed between 135lb-150lb.

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Damien Leroux
October 3rd, 2021 at 8:22 pm
Commented on: 210929

1/ 76KG v

1/ 79KG v

1/ 82KG v

1/ 85KG v

1/ 87.5kg v

1/ 90KG v

6x1/ 87.5kg v


https://youtu.be/oMbeYkvgLbQ

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Morgan Greene
October 3rd, 2021 at 6:12 pm
Commented on: 210929

135-155-165-175-180-185-190-195-200-205-205(f)-205(f)

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James Tucker
October 2nd, 2021 at 11:24 pm
Commented on: 210929

75,85,95,105,115,125,135,145,155 165,175,185lbs(fail)


M/31/145lbs/5'7"

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James Gentile
October 2nd, 2021 at 9:16 pm
Commented on: 210929

Done 9/30 a.m.


115-125-135-145-155-165 (6 rounds) - 170

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Manchild Manchild
October 2nd, 2021 at 4:56 pm
Commented on: 210929

E1.5MOM, dumbbells


90, 100, 110, 110, 120x8

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Chase Hiland
October 1st, 2021 at 8:02 pm
Commented on: 210929

M/36/185


95-105-115-125-135-145-155-165-175-185-195-205


Might have been able to get 215. Didn't try.

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kevin robinson
October 1st, 2021 at 4:46 pm
Commented on: 210929

95,105,115,125,130,135

145,150,155,160,165,170


male, 49 y/o


rx

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Christian Simpson
October 1st, 2021 at 2:18 am
Commented on: 210929

Forgot to post yesterday...

1/10/20: up to 160#

9/29/21: 65#/75/85/95/105/115/125/135/ 145/155/165/175/185(f)

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Antonio Alves
September 30th, 2021 at 9:54 pm
Commented on: 210929

Modified / scaled, using 2x 12,5 kg DB, following Steve's tips:

--

7 AMRAP sets of DB thrusters, w/ 2'30'' rest between sets

SCORE: 15 / 13 / 14 / 11 / 11 / 11 / 11

--

Did this one today. Yesterday just 20 km bike to/from work, no energy left at the end of the day for this WOD.

Completed a few more sets to hit 111 reps.

5 km run in the early morning

Great video 👍

(edited)
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Byron Hills
September 30th, 2021 at 2:50 pm
Commented on: 210929

75-85-95-105-115-125-135-145-155-160PR-165PR-170F-170PR


ALL FROM FLOOR

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Nicole Deaver
September 30th, 2021 at 10:28 am
Commented on: 210929

10-45/10-55/5-65/3-75/2-85/1-90

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Richard Ramirez
September 29th, 2021 at 11:33 pm
Commented on: 210929

~ 95 | 105 | 115 |  125 |  130 |  135 |  140 |  145 |  150 |  150 | 150 | 150 ~


pretty sure I would have had to push jerk to get past 150 lbs. but a great WOD none the less, thk y’all very much for the workout!

(edited)
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Talon Sprouse
September 29th, 2021 at 10:38 pm
Commented on: 210929

45, 65, 95, 115, 135, 145, 155, 165, 175

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Steve Day
September 29th, 2021 at 10:14 pm
Commented on: 210929

SLIPS


4 sets @ 145lbs

4 sets @ 155lbs

165, 175, 185f, 185f

(edited)
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Sam K
September 29th, 2021 at 9:47 pm
Commented on: 210929

R1 | 135lbs

R2 | 185

R3 | 205

R4 | 205

R5 | 205

R6 | 215

R7 | 215

R8 | 215

R9 | 215

R10 | 225

R11 | 225

R12 | 225


Steel weights from rack


M/30s/225lbs

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Jonathan Elmore
September 29th, 2021 at 8:30 pm
Commented on: 210929

I did more of the beginner workout. 95-165lbs 2 fails at 165 got the last one for a Pr.

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Coastie Nick
September 29th, 2021 at 8:19 pm
Commented on: 210929

95-105-115-125-135-145-155-165-175-185(F- close though)-185-190(F- almost got it)


200110: 95-105-115-125-135-145-155-165-175-180(F)-180-185(F)

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Charlie Pokorny
September 29th, 2021 at 6:57 pm
Commented on: 210929

165 - 175 - 185 - 195 - 205 - 215 - 220(fail) - 220 - 225(fail) - 225(fail-closer) - 225(fail-less close) - 205(x3)

200110 made it to 235.

m/53/5'11"/198#

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Michael Newton
September 29th, 2021 at 5:56 pm
Commented on: 210929

Today was a “heavy lifting will get me injured day”, and I’ve barely slept the last two nights


8 sets

95# thruster (just something on the bar)

1min squat hold between sets

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Chris Sinagoga
September 29th, 2021 at 6:42 pm

Great scale Michael. Squat holds are no joke either!

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Matthew Moran
September 29th, 2021 at 4:45 pm
Commented on: 210929

155-165-175-185

195x8

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Matthew Moran
September 29th, 2021 at 4:44 pm
Commented on: Workout Tips


(edited)
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Jim Rix
September 29th, 2021 at 3:24 pm
Commented on: 210929

5 reps 75-95#

3 reps 105-110-110

1 rep 115-115-120-120-125(f)

So frustrated, I added…


Front squats 5-5-5-5-5

125-135-145-155-165#


35# DBs Shoulder presses

5-6-7-7 reps


58/5’8”/154

(edited)
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Braxton Glass
September 29th, 2021 at 3:00 pm
Commented on: 210929

58 yo m 5’5” 150lbs

pvc-15-35-45-55-65-75-85-95-100-105-105

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Michael Arko
September 29th, 2021 at 1:48 pm
Commented on: 210929

Did some 2x and some 1x, total of 12 sets:

2x 105 - 110 -115

1x 120 - 125 - 125 - 125 - 130 - 135 - 135

2x 125 - 120

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Charles Meyers
September 29th, 2021 at 1:47 pm
Commented on: 210929

Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

85-95-105-115-125-135-145-155-165-175-182.5

(edited)
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Troy Bruun
September 29th, 2021 at 12:24 pm
Commented on: 210929

Thruster 12x1


1335-135-145-145-155-155-165-165-175-175-185-185

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QiHui Xing
September 29th, 2021 at 8:35 am
Commented on: 210929

174CM/74KG:

200110.(40-50-60-70-80-85-90-95-100-100-100-100 KG)https://youtu.be/z87NcZDWhQE

210929.(60-65-70-75-80-85-90-95-97-99-100KG)https://youtu.be/J75GVBUX4K0

(edited)
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Steven Thunander
September 29th, 2021 at 4:14 am
Commented on: 210929

Globo scale: If you are using iron/not bumper plates today do sets across at a manageable weight off of a rack. If dumbbells are only available do 7 sets of 5 building. If you max out the dumbbells do AMRAP sets. If the dumbbells are heavy for you though, and you are also able to clean them up, go ahead and do this as posted.


Busy gym: just hog a rack and hit it. If using dumbbells pick a heavy weight that you can keep good form with and do 7 sets of 5 across.


Bodyweight/ equipmentless sub: let's sub strict handstand push-ups(or scales of these) and explosive jump squats, jumping as high as possible and squatting to full depth. 5 sets of 5 of each. No wall? Do piked hspu or hand release push-ups.

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Chris Sinagoga
September 29th, 2021 at 3:24 am
Commented on: 210929

Champions Club Scaling Notes


RANT

I've had two local high school coaches in the last few years ask me about what to do for their players as a sub for Olympic lifts. Thrusters, to me, is one of the best "max effort" lifts we can do for a ton of different reasons. It doesn't have the loss of connection as you'd get from a clean or snatch, but the skill is simple enough with a large group and the weight doesn't have to be heavy in order to get a good dose. If this movement had been Coach Glassman's only contribution to the fitness world he'd still probably considered a genius. In terms of formal movements its only rival is the burpee for depth in covering/demanding the 10 General Skills.


WORKOUT THEMES

A high output at a ton of ROM with a long rest in between. Also more volume than usual.


MAIN DECISION

Go heavy or go moderate and control the speed (slow or fast)?


TECHNIQUE SCALE

Same format, do sets of 10+ per round


CONSISTENCY SCALE

Pick the heaviest weight you know you'll get every time and limit the rest in between sets.


INTENSITY SCALE

Do a short burpee set or sprint or something to get breathing heavy before each set.


INJURY SCALE

Upper-body - Intensity scale, sub one-arm dumbbell thruster (more than 1 rep most likely)

Lower-body - strict press or push press


MY STUFF

Worked up to 195 (failed once then got it but form broke a bit). Also misread this and only did 7 sets.


GENERAL FEAR LEVEL: 4

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