Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Strength Circuit – Chest B (Weight)

Strength Circuit x 5 (Rotate through movements)

Floor Press or Bench x 8

DB Hammer Curls x 10

Single DB Skull Crushers x 10

Rest 2mins after each circuit

WOD

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

Finisher

Tabata Abs for Days (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Bicycles

1:00 – V-ups

1:00 Mountain climbers

Rest 2min