Warmup:

50 Single Unders

5 step ups

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 Inchworm push ups

20 double unders or 3 attempts

30-sec elevated prayer stretch on box – see video below courtesy of ChiroSport Specialists of Dallas

WOD:

FOR LOAD:

5-5-5-3-3-3-2-2

Thrusters*

* Perform 50 Double Unders and 10 Box Jump Overs (24/20”) after each set of Thrusters.

Rest as needed between sets.

Score = heaviest weight

Video courtesy of CrossFit HQ. Today is about learning to move heavier weight in what of our foundational movements, the Thruster!  The heavier you go, really focus on getting that leg drive to get the barbell moving out of that squat.  More hips and legs you use, less the arms will have to do at the end of each rep.  The dubs and box jump between sets are just to keep the hips fully fired up and ready to go for the next heavy set. You can either clean the bar from the ground or go out of the rack today.

Scaling Options:

Dubs -> 100 Single Unders

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Calf stretch on rig – 1 Min per side