CrossFit – Mon, Aug 24
General Warm-Up
2:00 Cardio Choice
–
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
Set 1: 6 Reps @ 70%
Set 2: 3 Reps @ 80%
Set 3: 6 Reps @ 70%
Set 4: 3 Reps @ 80%
Set 5: 6 Reps @ 70%
Set 6: 3 Reps @ 80%
% of 1RM Back Squat
)
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
“Business Time” rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers – Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock – Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose – Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
