Workout
For time:
21 Thrusters (95/65)
Run 400m
18 Thrusters
Run 400m
15 Thrusters
Run 400m
12 Thrusters
Run 400m
**First off.. GOOD LUCK to our Old City Ladies off to CRUSH IT at Girls Gone Rx. Kick some BOOTY!!!
Now onto the workout..
Here’s another one of those ‘simple workouts’. It’s only two movements, so it *must* be easy. Ha! If you’ve been doing CrossFit with us for awhile, you know that these ‘simple’ workouts with 2 or 3 movements, are the ones that can crush you.
First of all, there’s nothing new or groundbreaking here as these are movements we’ve done before. Legs might be a bit heavy from Friday’s heavy back squats, which you’ll notice coming out of the bottom of the thrusters and on the run. For the run, start off with short choppy steps. Think of your legs as pistons, moving up and down, picking one foot up as soon as it hits the ground and replacing it with the other, a la ‘hot lava’. Maintain a slight lean from the hips and you’ll be off and running.
When you’re nearly done with your lap, start thinking about your thrusters again by shaking out your arms and keeping your shoulders loose. With legs not firing as quickly out of the bottom of the squat as normal, your upper body will take the brunt of the work. Run with your traps down away from your ears. Stop shrugging.
Break down the thrusters by reps (7/6/5/5-4-3). Break down the run by blocks. Stay relaxed.