| TIMELINE | INTRODUCTION |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 18:00 Specific Warm-Up (5 min) 18:00 – 35:00 Skill/Strength (17 min) 35:00 -38:00 Pre-WOD Break/Prep (3 min) 38:00 – 55:00 WOD (17 min) 55:00 – 60:00 Accessory/Cool Down/Clean up (5 min) | The thruster is generally a movement that members’ dread but is usually kept relatively light. While that will be the case in the workout, our strength portion will give athletes 15 minutes to build to a heavy set of 3. A lot of your members will likely have no idea what to shoot for, so encourage them to build as heavy as they feel comfortable and confident they can keep sound technique with. After the strength, members will strip down to empty barbells, and we’ll get after the classic CrossFit Girl workout, “Jackie.” Like most of our girl workouts, this one is designed to be a sprint. 1k pace on the rower should be aggressive, but not so fast that they need time to recover before diving into a big set of thrusters. The thrusters should be done in sets of 10-15+ throughout, but ideally, members will be able to get through the 50 reps in 3 sets or less. Pull-ups will be the most challenging piece for most. We ideally are looking for quick sets of 5+ throughout, and while we want members to push themselves, scaling the reps down or choosing another option may be appropriate to maintain the sprint style pace of today. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity. Complete the row at a quick pace – big pulls and strong leg drive will help manage effort The Thrusters are meant to be light but will take a toll in a hurry, breaking them into manageable chunks with very short rests can help the athlete to keep moving and avoid larger breaks. Pull-ups can be done in quick chunks of 5-10 to get to the finish line! This will be a sweaty burner of a workout if done right! | Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. Complete the row at a quick pace – big pulls and strong leg drive will help manage effort The Thrusters are meant to be light but will take a toll in a hurry, breaking them into manageable chunks with very short rests can help the athlete to keep moving and avoid larger breaks. Pull-ups can be done in quick chunks of 5-10 to get to the finish line! | GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win! IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! Complete the row at a quick pace – big pulls and strong leg drive will help manage effort The Thrusters are meant to be light but will take a toll in a hurry, breaking them into manageable chunks with very short rests can help the athlete to keep moving and avoid larger breaks. Pull-ups can be done in quick chunks of 5-10 to get to the finish line! This will be a sweaty burner of a workout if done right! |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 7 250m row 10 Bootstrapper Squats 10 Groiners 10 Scap Pull-Ups | 2 Sets (1 with Empty Barbell, 1 w/ Light Weight) 5 Front Squats 5 Push Press 5 Thrusters |
Skill/Strength: 18:00 – 35:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| 15 Minutes to Build to Heavy set of 3 Thruster | E2MOM X 5 8 DB Thrusters + 8 Bent Over Rows |
PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)
WOD: 38:00 – 55:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| “Jackie” For Time: 1k row 50 Thrusters (45/35lb) (20/16kg) 30 Pull-Ups 12 min cap | “At-Home Jackie” For Time: 800m run 50 Jump Squats 30 DB/KB Bent Over Row 12 min cap |
POST WOD: 55:00 – 60:00 (5 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 1:00 Feet Up the wall stretch 1:00 Barbell Quad Smash/Side |