26.2 CrossFit – CrossFit

On Knowledge and Wisdom
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

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Warm-up (No Measure)

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

## 30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats


Thruster (1 X 1)

Athletes will have 15 minutes to build to their heavy thruster from the rack

Just like on the rower, the goal of the thruster is to keep the heels down and push through the floor with the whole foot. Especially with the heavier weight, balance is important. If we get pulled onto the toes because the weight is too far forward, we lose heel contact and a strong leg drive. Keep the heels down and jump that weight overhead.

### Resetting

There are two things we can think about when resetting the bar to the front rack on the thruster.

**1. Elbows Forward: ** Pointing the elbows forward gets us right back to the the position we started in, with the bar sitting high on the shoulders. If the elbows come straight down, the bar will sit lower on the body and likely throw off our balance.

**2. Bar on Shoulder, Then Squat: ** The timing here is important with the heavier weight. Let the bar make contact with the shoulder before the squat begins. If we start to squat as the weight is still coming down, it can disrupt our mechanics.


Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)
* The barbell in “Blitzen” starts from the floor, not the racks

* This should be a moderate thruster weight that can be completed in 1-2 sets each round

* Athletes should aim for something 1 weight jump up from what they are accustomed to using in common thruster workouts

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