As CrossFit grows and expands around the globe and stands the test of time, we must take a step back and consider what must be preserved at all costs. The CrossFit methodology that defines us needs nourishment from our communities, to be taught to those who walk through our doors and experienced daily. As author Stephane Rochet (CF-L3) describes, preserving CrossFit means doing it right and doing it well.
Read MoreDo It Right. Do It Well.Tommy V
For time:
21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft
♀ 75 lb ♂ 115 lb
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Compare to 160426.
Scaling:
This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.
Intermediate Option:
For time:
21 thrusters
9 rope climbs, 15 ft
15 thrusters
6 rope climbs,15 ft
9 thrusters
3 rope climbs, 15 ft
♀ 75 lb ♂ 115 lb
Beginner Option:
For time:
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing
♀ 45 lb ♂ 65 lb