CrossFIt Windansea – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 min cap

Scaling this WOD

This workout is intended to be a sprint. Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Watch The Thruster prior to starting this workout.

Beginner

21-15-9 reps for time of:

Thrusters

Ring rows

Men use a 55-lb. barbell

Women use a 35-lb. barbell

Experiment with foot position for the ring row. Moving the feet farther away from the rings will increase difficulty. Choose a position that allows you to complete your first set of 10 without rest. If at any point you cannot complete two consecutive reps, move your feet closer to the rings to decrease the difficulty.

Intermediate

21-15-9 reps for time of:

Thrusters

Pull-ups

Men use a 75-lb. barbell

Women use a 55-lb. barbell

Establish a goal for this workout and create a plan for how you will break up the thrusters and/or pull-ups if necessary. If you become unable to complete a pull-up, switch to ring rows for the remainder of the workout.

Accessory

Metcon (No Measure)

Core Work:

3 rds for quality:

10 hollow rocks

20 hollow position flutter kicks

10 single legV ups

10 hanging knee raises with twist

20 GHD twist with PVC pipe
core workout compliments of Mitch Stevenson

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