Wednesday 24th June

 

Warm-up
5-10-15-20
Perfect Squat (hands overhead)
High Knees (in seconds 5s,10s,15s)
Metcon (AMRAP – Rounds and Reps)

AMRAP 10
20x Thrusters (alternative: Single Arm or Backpack)
200m Run or 1 min of high knees

Finisher
Couch Stretch 3x 30 seconds per leg
————
Scaled/Silvers:
“AMRAP 10
15x Thrusters (alternative: Single Arm or Backpack)
200m Run or 1 min of high knees

Finisher
Couch Stretch 3x 30 seconds per leg

“Short and sweet, I mean who doesn’t love thrusters? You’d have to be crazy to think that they are the literal devil and the worst thing to happen to CrossFit since knee sleeves. So your AMRAP today will be 20x Thrusters, these need to be unbroken, no matter if you’re doing these with a barbell, 1 handed with a DB or KB, or even using a heavy bag, you need to be unbroken, every time you put your weight down you’re going to lose 15-30 seconds. I know you don’t believe me but you put down your weight, you take a few breaths you pick it up, you take another breath and another then you go, that’s 30 seconds! You’re better off going a little easier on the run and hammering the thrusters, slowing down on a 45-75 second run will not cost you an extra 30 seconds. Just saying. If you’re not running you’ll do a minute of high knees, these don’t have to be fast, although better if they are, as long as you are moving and getting blood to flow back into your legs that’s all that matters. Because the high knees are for a set amount of time you can’t move faster to get them over and done with, that means you have zero excuses for breaking up your thrusters. ZERO.
We’re going to finish with a couch stretch, don’t skip this bit at home, your quads need this right now, like Viv needs wine to function. “