Work Out Three

Warm Up

800m Run or 800m Row


2 Rounds

10 Samson Stretch (5 each leg)

10 Catepillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions

Burgerner Warm Up Proper Front Squat Form


Weight Training: 15 minutes to work up to 1 RM Front Squat (Your light 5 – 10 rep light weight warm up is included in this time. STRESS FORM and QUALITY OF MOVEMENT)

You must ensure you have proper form on the front squat! Feet shoulder width apart, weight on your heels, a big chest ensuring to maintain normal spinal curvature and rest the bar on the top of your shoulders, not holding it with strain on your wrist. Keep your elbows high literally almost choking yourself and get full depth (break 90). Drive your through your heels, keeping your knee’s out and you finish the movement by opening up your hips the entire way.

Work Out:



Ring Dips

Sit Ups


Rest 5 minutes

Skill Work: Develop Hand Stand Push up

5 sets of 5

You first need to be able to a proper push up, a “V” push up and work on loading your shoulders by getting your hips higher. Rather than type it here is a great video by CrossFit Paradiso on developing a handstand push up.

Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints




Operator Level ( 135lb Thrusters men/  95lb Thrusters women)

Level 4 (Prescribed) ( 95lb Thrusters men/ 75lb  Thrusters women)

Level 3 (Intermediate) (75 lb Thrusters men/ 55lb Thrusters women)*

Level 2 (Progressing) (65lb Thrusters men/ 45lb Thrusters women )*

Level 1 (Beginner) (Comfortable weight Thrusters)*

* If you CAN NOT do ring dips, use bands as needed

* If you do NOT have the stabilization on the rings do bar dips, or chair dips! Full Range of MOTION is required.


Leave A Reply

You must be logged in to post a comment.