Thrusters and Jim Beam


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

Oscillatory foam roll hip flexors: x 60s seconds each side.

Then,

50 Ft. of Knee hug + lunge + toe point + thoracic rotation

50 Ft. of Jumping Jack Shuffle each direction

50 Ft. of Inch Worms

50 Ft. of X-Band Walks – 25 ft. each direction + 10 Banded Goodmorning before changing direction.

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Thrusters from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

B: Thruster (Build to a 1 RM over 10 sets)

From the rack

Beginner – find a challenging 3

Conditioning

C: Jim Beam (Time)

9 – 15 -21 Thursters and Bar-Facing Burpees

L3: (75, 55)

L2: (65, 45)

L1: (55, 35) (Burpees)

9:00 Time Cap

RX+ (competitors)

AMRAP 10

Sledpull Powerwalk 60M

CrossBody Carry 60M

Extra Credit

E: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Foam Roll Lateral Hip x 60s each side.

Categories: WOD

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