CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 25 Minutes (Time)

For Time…

Calorie Row or Ski Erg

Men Cals: 40 – 35 – 30 – 25 – 20 – 15

Women Cals: 32 – 28 – 24 – 20 – 16 – 12

15 Thrusters (95/65)

With a running clock, complete the prescribed work as fast as possible. Athlete will start with 40/32 calorie Ski/Row Erg and 15 Thrusters, then 35/28 calorie Ski/Row Erg and 15 Thrusters, and so on.

Score is the time on the clock when the last round of the Thrusters is completed.

Tips and Strategy

This workout is on the longer side, so your goal should be to find a sustainable pace on the Ski/Row and to manage your thrusters and transitions accordingly. We talk a lot about Athlete IQ and learning something about ourselves through our training. So my advice, try something that puts you out of your comfort zone here. Write it down before the workout, maybe unbroken thrusters or thrusters or holding a 1000 cal/hr pace on the Ski/Row.

Whatever it is, write it down, stick to it throughout the workout. Then afterwards, during your cool down, go back and reflect on it. Did I stick to my plan? What went well? What could’ve gone better? Then stick that information in your metaphorical pocket for future use next time a similar workout pops up.

Step 1

Men: 30 – 25 – 20 – 15 – 10 – 5

Women: 24 – 20 – 16 – 12 – 8 – 4

10 Double Dumbbell Thrusters (25s/15s)

Step 2:

Men: 35 – 30 – 25 – 20 – 15 – 10

Women: 28 – 24 – 26 – 12 – 8

15 Thrusters (45/35) or Double Dumbbell Thrusters (35s/20s)

Step 3: (75/55)

Step 5: 20 Thrusters (95/65)