Workout of the week! 5 Rounds For Time 12 Calorie row 10 Thruster 105/75 8 Chest to bar pull – up 6 Toes to bar Beginner For 5 rounds 12 Calorie row 10 Thruster 45/35 8 Ring row 6 V-up Intermediate For 5 rounds 12 Calorie row 10 Thruster 95/65 8 Pull-up or banded pull-up 6 Hanging knee raise Minimal Equipment For 15 minutes 12 Ruck sumo deadlift high pull 10 Ruck thruster 16 Ruck bent over row 6 V-up RX sandbag/ruck weight for men is 30-80lbs RX sandbag/ruck weight for women is 20-60lbs RX dumbb

Coach’s Corner: Thrusters The thruster is a classic CrossFit movement for a reason. It combines a front squat and a push press into one fluid pattern, demanding strength, mobility, timing, and efficiency. Why we program thrusters at CrossFit Muscle Yard: • Full-body integration – Legs drive the movement, the core transfers power, and the upper body finishes it overhead. Few movements teach total-body coordination as well as the thruster. • Power transfer – Thrusters reinforce the ability to move

CrossFit | Thruster - Instruction, Benefits & Technique | CrossFit.com

CrossFit | The Dumbbell Thruster