CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 rounds

Row 250m

10 Band Pull Aparts

5 Strict Dumbbell Shoulder Press, single dumbbell, each arm


B: Rope Climb


C: Metcon (Time)

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.

This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.

Intermediate Option

For time:

5 clean and jerks

4 rope climbs, 12 ft.

4 clean and jerks

3 rope climbs, 12 ft.

3 clean and jerks

2 rope climbs, 12 ft.

2 clean and jerks

1 rope climb, 12 ft.

1 clean and jerk

Men: 135-145-155-165-185 lb.

Women: 95-105-115-120-125 lb.

Beginner Option

5-4-3-2-1 reps for time of

Rope climbs, lying to standing

Clean and jerks

Men: 65-75-95-105-115 lb.

Women: 35-45-55-65-75 lb.

Extra Credit

D: 7 Up (AMRAP – Reps)

AMRAP 5 Minutes

7 Thrusters 95/65lbs

7 Push-ups (Chest to Deck)

Cool Down