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06.04.18

3
Jun

06.04.18

CrossFit Live Loud – CrossFit

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Fast and Heavy (Time)

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters
Scaling

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option

For time, fast and heavy:

15 dumbbell thrusters

Run 200 meters

12 dumbbell thrusters

Run 200 meters

9 dumbbell thrusters

Run 200 meters

To learn more about Fast and Heavy click here

General Warm Up

Every 90 seconds, for 6 minutes (2 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

-then-

Every 90 seconds, for 6 minutes (2 sets each)

Station 1- 2-6 strict pull-ups

Station 2- 15 banded air squats

Specific Warm-up

POP- thrusters

https://youtu.be/aea5BGj9a8Y

Review prior to class and then lead the class with light DB

1 Round

8 db thrusters

100 jog

4 db thrusters


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