CrossFit Open 14.5/16.5
FOR TIME
21-18-15-12-9-6-3
Thruster
Bar Facing Burpee
General Warm Up
3-5min of easy Cardio of Choice, then…
2 ROUNDS
10-20 Pose-Pulls per leg
Specific Warm Up
Take 3-4 Sets of 5 Thrusters to work up to a weight where you can absolutely, positively, without a doubt, do the set of 21 Thrusters without stopping. Yep. You heard me. If you cannot do the 21 in a row with relative ease, it is too heavy!
After that, do a few burpees, gird your loins, and let’s GO!
Workout of the Day
CrossFit Open 14.5/16.5
FOR TIME
21-18-15-12-9-6-3
Workout Notes
Oh boy oh boy oh boy. Let me start by saying that including this workout today is my attempt at keeping Beyond the Whiteboard Tests in the programming on a weekly basis. Personally, this workout strikes fear in my heart and quads. I believe I’ve done it 3 times. Once in the 2014 CrossFit Open in a gym in Midtown Manhattan. Then I think I did it twice when it was a repeat in the 2016 CrossFit Open. It is a serious test of grit. Buckle up.
The first recommendation I have is to take the reps down! This combination of movements is tough enough as it is, but if you do the entire rep scheme, it’s 84 Thrusters and 84 Burpees, which is a LOT for many folks. If you start at the 18’s and work your way down, we are already at a much more manageable 63 reps per movement.
Second recommendation is to drop off the weight on the thrusters and just go with body weight squats or a dumbbell squat variation. That makes it much more manageable so that you can keep moving!
Thruster Modifications
The Thruster is simply a squat and then an overhead press. If you need to slow down the transition between these two movements, that’s great! Still counts. If you are having trouble with the overhead part, just do Air Squats, Jump Squats, or a Dumbbell Squat Variation. If you are having trouble with the squat part, then go with a Push Press instead!
Burpee Modifications
This workout definitely calls for a Squat Thrust as a replacement burpee! That will keep you moving so we can all get through this monstrous workout safely!
Optional Accessory Work
None! This workout is a killer!
Cool Down
Legs Up The Walll as long as you want/need.
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