Thrusters and the CrossFit Open
Tuesday

Main Class
A. Warm-Up
      Break up into smaller groups to do each part of the warm-up
      2k Row, medium pace (2:00/2:10)
      +
      12 Burpees EMOM x 6
      +
      4 Rounds
      15 sec Handstand Hold
      3 Strict HSPU (you can sub strict press, building heavy)
      3 Kipping HSPU (you can sub push press, same weight)
B. Strength
     Strict Press – 4 x 5, AHAP
     Push Press – 3 x 6-10, about the same weight
C. Skill Prep
      Toes to Bar – skill progression, in brief
      Thruster – build to a good medium weight
D. WOD:
      10 min AMRAP
      12 Thrusters – adding weight each round
      +5 Toes to Bar – adding reps each round

Beginners Class
A. Warm-Up
      4 Rounds
      15 KB Swings
      10 Strict Press
      5 Box Jumps
      +
      8-12 Burpees EMOM x 6
      +
      50 Overhead Walking Lunges
B. Skill: Push Jerk
     Push Jerk – technique, then build to a heavy 3 rep
     Push Press – 4 x 5-8 building heavy
C. WOD
     10 min rep ladder
     +3 Air Squats
     +3 Push Ups
     +3 AbMat Sit Ups
     +50m Row
D. Post-WOD Cooldown
      8 min
      10 Atlas Lunge
      10 Banded Good Morning
      200′ Light Jog
      10 PVC Pass Throughs
      +
      6 min Stretch Shoulders