Warm Up
Crossover Symmetry Activation
-3-5 minute Row or Bike
-1 minute heel sit (squat down and rest on heels. Try to find a comfortable position and stay there for 1 minute.)
-30 second lunge hold left
-30 second lunge hold right
-10 strict press with empty barbell
-10 push press with empty barbell
WOD
FOR TIME:
-100 Thrusters
-Every minute you perform Burpees.
When the clock hits 1:00 – you do 1 Burpee.
When the clock hits 2:00 – you do 2 Burpees.
3:00? – Yep – 3 Burpees and so on….
Keep adding burpees every minute until you complete all 100 Thrusters
Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees. If you get to that point – consider yourself time capped.
Choose thruster weight wisely! Recommendation of 75# or less. Nothing wrong with an empty barbell or sandbag either. If your back is rounding, and you are unable to maintain proper lumbar curvature, use lighter weight and don’t squat down as far. But continue to work on your mobility in the squat so that one day you will be able to squat correctly bellow 90 degrees.