Day one of our “return to CrossFit“ has started off smoothly with a cracking workout from the recent CrossFit In invitationals. We warmed up the bodies and maintained good energy despite social distancing and replacing high fives for foot taps. Members and coaches were conscious, supportive and keen to return training safely.
Our newest members managed to get through the Thruster EMOM focusing on mastering the basics and our long term members who have trained right through the shut down we’re allowed to push to a heavy triple In a 12 minute window.
The workout was a ripper complete for time
21 Thrusters 61/43
21 burpee pull ups
15 thrusters 84/57
15 burpee Pull ups
9 thrusters 93/66
9 burpee pull ups
We had a variation which allowed members to hold 60kg and 40kg for the men and women respectively throughout the 21/15/9 reps without increasing weights and we offered members without pull ups variations that allowed them to move fast and still get strong through the major muscles with a variation option;
21/15/9
thrusters (light as neeed to complete in 1-3 sets)
burpees
ring rows or band pull ups
Give it a try from home or hook up a free trial with us for the next available session.
see you soon
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