22.06.02

2
Jun

22.06.02

IRIDIUM CrossFit – CrossFit

First opportunity to attack June’s Movement Monthly Focus: Thruster
Build to a heavy 2-rep thruster and use today’s number to reflect on your strength capability with the thruster.
Try to keep all working sets above 70% of your 1-rep max.
Thrusters performed from the rack if possible.
Rest 2:00-3:00 between sets to fully recover and push for a potential new max.

Warm-up

2 sets:

:30 alternating groiners

– Rest :15

:30 lateral hand shuffle + push-up

– Rest :15

:30 wall squats

– Rest :15

Weightlifting

THRUSTER REVIEW

PROGRESSION

5 front squats

5 wide-stance push presses

5 thrusters

5 top-to-top thrusters

THRUSTER BUILDUP

4 sets:

5 thrusters (light)

5 thrusters (light-to-moderate)

3-5 thrusters (moderate)

3-5 thrusters (5-10 lb under starting load)

– Rest 1:00 between sets.

Thruster (2-2-2-2-2-2-2-2)

8 sets for load:

2 thrusters

Mod 3 Thrusters

Accessory

4 sets for load:

8 DB strict presses/arm

8 DB front squats

Cool Down

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side