Thruster 5-5-3-3-3-1-1-1 reps:
Post loads to comments.
Scaling:
Experienced athletes should go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and add weight as they are comfortable.
Thruster 5-5-3-3-3-1-1-1 reps:
Post loads to comments.
Scaling:
Experienced athletes should go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and add weight as they are comfortable.
Scaled to dumbell thrusters.
5@40’s, 5@50, 5@55, 5@62, all resting as needed, then 1@70, rest 1m, 2@70, rest 2m,
3@79, rest 3m, 4@70, rest 4m, 5@70’s
In KG: 70/80/90/85/87.5/90/92.5/92.5
105-115-125-135-145-155-165-165
44 / 6’0 / 190
Last rep 215
M/37/6’/180#
155/175
190/205/210
220/225/215
*All sets from the ground. First set of each rep performed as a cluster.
Deo gratias
M/39/6’/88kg
CrossFit Mana
50kg, 55kg, 60kg, 62kg, 65kg, 70kg, 75kg, 80kg
M/54/5'5"/150
5-5 100#
3-3-3 110#
1-1-1 115#
M/27/5'8"/170lb
CrossFit AFK
125lb-135lb-145lb-155lb-165lb-175lb-185lb-195lb(miss)
Modified:
--
DB thrusters @ 2x 12,5 kg, 2' rest
15 +15
12+12+12
10+10+10
--
Peace.
Thruster 5-5-3-3-3-1-1-1 reps
135-155-165-175-185-205-(210 no lockout)- 205. From the floor w/ iron plates
RXd on 2/20.
135
145
165
175
180
195
205
210
weeeeeee, that was fun.
In kg:
5x30
5x35
3x45
3x50
3x53
1x55
1x60
1x63
Post 50 mile bike.
5 - 115, 115
3 - 125, 135, 140
1 - 145, miss 150, 150
All in kg, from the floor
70 kg, 75 kg, 80 kg, 85 kg, 90 kg, 95 kg (fail) 95 kg hit, 100 kg
Rx, KG, clean from the ground
32/M/118kg
40/40/60/65/65/80(failed)/80 hit/85/90
2.25 mile run to the gym.
From the floor
95, 115, 135, 155, 165, 185, 195, 205
2.25 mile run back home
That is some great work there!
75,95,115
Good push!
At Bea's
80 kg (176 lbs)
Nice job!
5-95#/105
3-115/125/135
1-145/155/165
Solid progression!
65, 85
105, 115, 120
125, 135, 145
Nice work!
M/39/72”/170lbs
all in kg - 60,70,75,75,75,90,93,94 (from the floor)
Great job!
All at 135 except last two at 140
Good work!
Thruster from rack
5-80
5-85
3-90
3-95
3-100
1-100
1-100
1-105
Nice progression!
Thrusters (from the ground), 5 reps each weight
65-75-85-95-105-115-125-135#
Then followed it up with a 500yd swim.
Single unders and stretching between sets. Used this as kind of a recovery day - my knees and lower back to a lesser extent were feeling a bit trashed after yesterday's beating after 23.1.
I am just getting going with CrossFit, so I took this time to see where my 1RM is… so I worked up to 135 for a max, from 45# bar x5, each set adding 2.5#. Last two set’s jumped up by ten. Ended up with 12 13 sets total finishing with 3 sets of 1. Resting about 2 mins each set.
Nice progression! It's super important that you make sure your technique is solid before attempting 1RMs. Keep up the hard work - it's worth it!
5@45 5@65 3@65 3@ 70 3@70 1@75 1@75 1@75
Good job!
5x 95, 105lbs
3x 125, 135, 145lbs
1x 155, 165, 175, 185lbs
You killed it!
60, 70, 80, 82.5, 82.5, 87.5, 90, 92.5kg
Well done!
75-95-115x5
135-145x3
155x1
Nice work up to 155!
5@75
5@95
3@100/105/110
1@120/125/130
Good work!
Thrusters, from ground
5 x 65/85
3 x 95/115/115
1 x 135/135/135
Nice job!
From ground:
60 - 65 - 70 - 75 - 77.5 - 80 - 85f - 82.5f [kg]
Good work!
Rx:kg 50-55-57,5-60-62,5-65-67,5-67,5
Well done!
40 40 50 50 50 60 60 60kg
47 year old male
Good job!
Champions Club Scaling Notes
RANT
Another good example of how practicing squats with a little extra oomph on the way up can lend itself useful to a different movement.
WORKOUT THEMES
Max output followed by full recovery. Big range of motion, squatting with upright torso, pushing with skill, core to extremity, a humbling cardio response from a max effort day
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
COORDINATION SCALE
Same format, lots more reps per set
STRENGTH SCALE
Either front squat or strict press max effort
BALANCE SCALE
Same format, but the reps don't count if the bodyweight shifts on the foot
MY STUFF
Did this a few days ago and worked up to 155 for 5 reps. Did 1 round of the open workout today in 21 minutes and change. 800m ice run subbed for the row.
GENERAL FEAR LEVEL: 6
Good work my man!
Globo wod: If your using iron plates today use a load that you can bring down under control and do sets across. It is OK to take the bar from a rack in this circumstance. Dumbbells sub dumbbell thrusters, same scheme. If you max the available dumbbells do AMRAP sets.
Thruster 5-5-3-3-3-1-1-1 reps
75-85-95-105-115-120-125-160
Nice job!