It's cool to learn about the specific mechanics of this movement and how it engages multiple muscle groups throughout the body. It's impressive that the thruster is known as one of the most challenging exercises due to the intense acceleration required against gravity with added weight. great thank you !

CFWUx2 10*45dl 10*95 9*135dl+1cl+1thr
22:48

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5:40
95 lbs

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9:16 (95lbs)

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5:49 Rx M/43/78kg 

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10:07 @45k. Strict leg dl rest as Rx

10:45

11:03 Rx’d

35# dumbbells

8:32

Scaled to 115# and after the first round I thought I hit it perfect. Took me :46 the first round and I felt good. Went to crap after that. It took me 11:19 to complete the WOD! 

10:43 rx. I felt mostly lungs held me back. Legs fatigued pretty well toward the end though. Broke the cleans and dropped them all except the 5th on each round, where I stood up, readjusted, then did 3 thrusters unbroken. Broke the deadlifts on a couple rounds because I was so winded. Didn’t eat enough yesterday and only had a smoothie an hour beforehand. 
40/192/5’9”

40kg

3:45

8:59 Rx’d. After Power Clean & Push Jerks of 5-3-3-3-1-1@155-165-175-185-195-200

14:45

9:30 scaled to 115 lbs

RX 9:20

50kg instead of 60kg 
17:26

4:57 RX 

7:42 95#

8:44
Had to use 55 pound dumbbells. Only thing available. 

7:59 - scaled to 75# DL, hang power cleans & thrusters; 4 weeks out from surgery and knee feeling almost back to normal flexibility...almost

Scaled. 7 min 40 secs with 95 lbs. Could have gone heavier, but not on thrusters.
2 qtr mi runs at 1.5o, 2.00
Tabata crossfit sit ups

As rx'd, 6:27.

Those deadlifts really 'seasoned the meat', lighting up the lower back during squat cleans.  Went unbroken deadlifts into the first clean; then, squat clean singles, last one into unbroken thrusters.  First round in 0:51, but then the bear caught up with me.  Stared at the bar a long time in round 5, waiting to do the last squat clean into those thrusters.  Did not want to fail and have to pick up the bar again!

Rx’d 9:45

57 / 168

135# deadlift and 75# squat cleans and thrusters

6:50

8:08 RX

6:08 rx

Scaled/Subbed

5 Rounds 
9 DB DL
5 DB Clean
3 DB Thrusters
35#

10:09

8:30 rx

8:55 Rx 

8:52 rx 

8.30 with 95lbs. 

749 115lb

M/67"/157/53yo. 6:13 as Rxd

M/45yo/5'8/#200
6:37_Rx

50kg 
18:53 min

10:51

15:44 135lbs

14 min took too many breaks for no reason, good one on the core and legs 

5’8” / 164 lb / 20 / M

Rx’d 6:36

Those 3 thrusters seem so few but they pack a real punch

5 rounds in 14:52 of:
9 deadlifts, 65#
5 squat cleans, 65#
3 thrusters, 65#

10:26 - 95lb scale

6:32 Rx m/43/78kg 

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.

15:20

12:10 RX

M/51/6’0/190

Scaled to 115 lbs.  Went slow and focused on form.  11:42

Used 50# dumbbells 4:32

8;30 RX 
45/5’11/203

12:20, took it easy today. Live to do more work tomorrow... errr... on Monday. 

6:46 rx (135lb)

9:33 Rx
M/41/5’8”/163

8:57, actually faster than I expected. 

10:22 Rx

7:33 RX

Subbed scaled to double 20kg kettlebelk work.
Yesterday I did kettlebrekkkkllelk swing cleans by mistake 4:05.
Today with squat cleans 6:53

10:55 scaled to 40kg

14.14.  The first couple of rounds spent remembering how to do squat cleans. Got a lot faster in the last 2 rounds. 

1st post ever, absolute beginner at cross fit.

Gender: Male
Time: 13 min: 24sec
Weight: 95lbs.

6:56 #105

9:43 115 lbs 

10:21 45 lbs

14:27 
Rx'd 

6:30 rx 

M/6-3/218lbs

33:35 at 95#.  Learning cleans and thrusters.

10:18, rx.  cleans were singles, no drops.  the rest unbroken, lungs will always be a problem for me.

7:37

M/44/6'2"/185#

Women's rx'd 
4:51

7:52 at 105#

95 lb

7:19

D 35 lb
9"41

7:13
Deadlifts RX-95#
Cleans & Thrusters-65# 😞

7:25 scaled to 115lbs

95# in 6:27

Wifey: 5:30
7 dl 
5 pc 
3 thrusters 

2 rounds @55
3 rounds @45

9 mins and change at 95#. Newbie trying to keep up. It’s an ego check to have 95#s kick your ass like that

8:36 rx - that was spicy!

M/35/215
7:47
95,85,85,65,65# Aiming for unbroken sets
Splits
00:59
03:05
04:47
06:44

I'm just starting CrossFit and definitely not in the best shape but I finished in 26:02 minutes. Deadlift started at 95 lbs and last round ended with 145 lbs. I've been lifting in general for about a year so I'm able to handle the weight, but needing to keep up with pacing myself. So excited to join the CrossFit family!

16:16 RX

11:52 Rx

8.20

M/42/5'4"/147lbs
As Rx'd
16:39

14:31 115#

Deadlifts 135lbs
Hang power clean 65lbs
Thrusters 65lbs
5 rounds
9-5-3
8:22 rx

9:07, 95#

7:47. Rx

8:15 rxd

Scaled big time! Form felt sloppy so I kept dropping the weight. Bad head cold/fever, felt light-headed and very slow. 
95#s one round, 85# the next and then, 3 @ 75#s. 20 minutes! :( 

6:54 rxd

8:58 rxd

00:41 rxd
135lb

5:25 Rx’d. Squat clean followed by thrusters hurt the quads after squatting heavy yesterday.

100lbs, 9:55

Could not string 5 squat cleans together; every round was 3+2.

10:27 Rx
Ouch

9:55 rx’d 

17:42
95 lbs
9 DLs
5 squat cleans
3 thrusters

Tuck the hips and don’t round the back. Keep everything supported. Don’t overextend the neck. 

9:46 RX

M59/6’2”/230

7':15":89

Holy crap. Day 2 doing CrossFit and this shit really kicked my ass. 1249 with male rx. I don’t think it’s too bad? 

9:50 Rx women's but I felt so slow but I am very sorry from Thursday right now I don't feel a thing😑

10:03, 95 lbs

8:01 Rx. Ouch. 

8:34 Rx

The squat cleans is where I bottle necked.

F/44 used 65#. 12:55 Form in cleans was sloppy first round so slowed down. Lots of rest :(  just back to CF after 3 years. Trying to be tough but forgiving. 7 years of work doesn’t come back in 7 weeks. 

3:55 rx

12:20, scaled to 50kg

14:00..... weak!!!!!! 

11:51 rx

This looks like a sneaky workout, where no single element is that bad, but the redundancy of some of the functions will have a significant impact. This 3-day cycle of programming has been pretty cool and shows some solid variance, in a lot of ways, across 3 conditioning workouts. Fatigue and some soreness is probably setting in, so try to put forth a good effort today knowing there is a rest day tomorrow! Here are some thoughts on this workout:

Scaling Considerations: When scaling loads for conditioning workouts that have multiple barbell movements, I typically have athletes utilize loads based on the limiting movement. For today, I anticipate the thruster load to be the determining factor on what weights will be used. On some rare occasions, I may allow the athlete to adjust the load slightly on the deadlifts. For today, I will likely not scale the reps per round, but rather I will reduce total rounds if the athlete’s capacity determines that the overall volume is too high. 

Deadlift: I consider the prescribed load to be very light today with 9 reps being easy on nearly every round. With that being said, I won’t underestimate this movement too much, as the squat cleans will also require a pull from the floor. Athletes will utilize a load that is light for their capacity and allows for sound mechanics. 

Squat Clean: I consider the prescribed load to be moderate today, with 5 reps being able to be completed unbroken or by performing quick singles. I will have athletes utilize loads to meet this demand. We will drill the mechanics of this movement quite a bit before starting the workout. If an athlete struggles with mechanics, I may have them perform a power clean followed by a front squat or perform the movement from the hang position. 

Thruster: I consider the load to be moderate, but challenging, as I know this movement will be nasty after completing the front squats. I will have athletes utilize loads that can be completed for 3 reps unbroken on every round, following a short rest after the squat cleans. 

Intended Stimulus
.
When you look at this and you go: "Fun!", you know you are a true crossfitter. That is cool sis, you are not alone, we are legion. Now, let's go past that. The weight is light for the deadlifts, and light/moderate for the cleans. But don't let that fool you this is just setting you up for suffering in the thrusters. There are 85 repetitions total, so think of this as a double Grace. It will be fast and it will burn. It should! Choose a weight in which you have no doubt you can do all sets of thrusters unbroken but that is on the heavier side. No matter what, don't let the weight get in the way of getting this done fast. Athletes for whom the technique of the cleans is not there yet could work on cleans before this and then do the workout with dumbbells. 


*If you are not sure about scaling down the weight try this mind trick: can you do each round @95lbs unbroken with minimal rest between rounds? If so go 115, if not go at 95 and fucking destroy it.
.
Option 1
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters
 
Men: 95 lb.
Women: 65 lb.


Option 2
5 rounds for time of:
9 DB deadlifts
5 DB squat cleans
3 DB thrusters
 
Men: 35lbs
Women: 20lbs

Globo scale: As rxed.  Use caution if using regular plates. If scaling and using regular plates, consider using something to get the barbell up to the deadlift start position. 

If without a barbell today use 50/35lb dumbbells.

Champions Club Scaling Notes

RANT:  This one looks like DT, just a little lighter, less reps, and thrusters instead of push jerks. The intent on this one as written would be intensity for sure. But coming off a hard Cindy effort yesterday will not make that easy. It’s important to see a workout not just as an individual thing, but as a part of an entire week project. This adds in heavy(ish) weight and high intensity not seen in the last two workouts.

I SHOULD TRY THIS RX’D IF: I can do the first 3 rounds unbroken (without setting the bar down) AND your technique is dialed in to the point where you don’t really have to think about it.

ORGANIC SCALES:
Strength — besides the obvious increase weight or go slow, try doing 5 separate unbroken rounds with a rest in between. Add weight each round.
Stamina — lower weight and add reps — especially to whichever movement you want to emphasize
Endurance — scale so the workout takes under 4 minutes
Flexibility — lighter weight, hang out at sticking points for a bit longer than usual

NEUROLOGICAL SCALES:
Coordination — try to connect the last rep of one exercise into the first rep of the next
Accuracy — focus on same squat position/sequence for deadlift, hpc landing, and thruster.
Agility — speed up the actual reps, not just the transition from one exercise to the next. Lots of up and down, and therefore lots of opportunity to practice agility
Balance — do the entire thing keeping your feet in the exact same place

GROUP VERSION:  Three different movements in any workout really place a demand on the coach to get technique right. This is magnified with a barbell. The technique has to be there in order for rx’d. I think a good alternate would be 5 rounds of 21 deadlifts, 15 hang cleans, 9 thrusters with an empty bar or something light.

WARMUP:
Handstand — overhead prep
Kip — overhead and try to spend some time hanging every day
Squat — prep for thruster, hpc, and deadlift
Kb swing — core to extremity
Jump rope — always
Hollow hold — prep for overhead

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. If technique is right and scale is right and you’re in the right mood, this will smoke you like cheap crack, as they say.