CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)


2:00 rock bottom squat hold


3 Rounds

10 empty bar Thrusters

10 Good Mornings


B: Back Squat (Max reps)

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets

8 reps @ 50% of working weight – Slow controlled pause squats

6 reps @ 75% – Focus on speed

Working Set

Max effort reps at chosen weight.


C: Metcon (AMRAP – Rounds and Reps)

Dumbbell 16.1

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. dumbbell overhead walking lunge

8 burpees (2018 standard*)

25-ft. dumbbell overhead walking lunge

8 chest-to-bar pull-ups
*Lateral over dumbbell, must jump feet back and foward

Beginner: 30/15; 5 Banded Strict Pull Ups or Jumping Pullups (Head 6″ below bar)

Intermediate: 40/25; Chin over Bar Pull Ups

Advanced: 50/35

Extra Credit

D: Metcon (3 Rounds for reps)

AMRAP 5 Mins x 3

Climb the ladder

3 Calorie Row

3 Calorie Bike

6/6, 9/9, etc..

Rest 2:00
Start over each AMRAP

Cool Down