CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

3 Rounds Not for Time:

Bike 60 seconds @ moderate pace

5 Rower Pike Ups Slow and Controlled

5 Single arm Ring Row/arm

5 Single Arm KB Rack Reverse Lunge/leg @ 20X1 tempo

Tempo: 20X1

2 seconds eccentric (down)

0 second isometric (do not hold)

X – explode up (concentric) or intend to do so

1 second pause before next rep


B: Metcon (No Measure)

Beginners (those who don’t have consistent pull ups)

Review kipping pull up positions and technique



5 hollow swings + 1-3 kipping pull ups. Don’t go to failure, focus on consistency!

1 Squat Clean Thruster + 1 Thruster

Intermediate+ (those who have consistent kipping pull ups)

In 12 minutes build to a heavy set of the following thruster complex: 1 Squat Clean Thruster + 1 Thruster (no resting in the rack during the complex)


C: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Beginner: 35 Thrusters; 30 ring rows or jumping pull ups

Intermediate+: Rx

Competitor Extra

D: Deficit Handstand Push-ups

Build to a max depth strict deficit handstand push up


3 sets

max reps at 50% max depth

Rest 1:00

Cool Down