You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." -Eleanor Roosevelt
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| Dione Oliver on Scaled Push-ups |
WARM-UP
See board for warm-up.
SKILL
Thruster Review
WOD
Option A - MAIN SITE
For Time
Fast & Heavy
21 Dumbbell Thrusters
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run
OPTION B - SCALED
For Time
Fast & Heavy
18 Dumbbell Thrusters
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
OPTION C - ON-RAMP
For Time
Fast & Heavy
15 Dumbbell Thrusters
100m Run
12 Dumbbell Thrusters
100m Run
9 Dumbbell Thrusters
100m Run
Today you see that we have three options for our work-out. First, we've provided you with a main site (www.crossfit.com) work-out that we are calling Option A. This is a thruster based workout in which it is expected that you lift heavy and run fast. Here is your "form meets intensity", folks. You will want to make sure you've got your technique down for the dumbbell thrusters and you will want to give it your all in your run. Option B is the scaled version, while Option C is for our On-Rampers. Each option brings you less reps on the thrusters and less distance on the run. Dumbell Thruster weights are based on the individual but would remain the same regardless of which option is chosen. See your trainer to determine what weight to use.
We're taking it back to the main site right now...testing it out to see if that is a direction we'd like to go. A sort of "getting back to the basics" type approach. Give it a try. Feel it out. Swish it around in your mouth, and let us know what you think.
Enjoy!
Dione Oliver, Director / CF-L1 Trainer
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