WORKOUT OF THE DAY 10.5.18
Test 5: Run 800 meters, 21 Thrusters (75/50), 21 “L” Pull-ups
Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.
Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Intermediate: Run 800 meters, 21 Thrusters (65/45), 21 Pull Ups
Scaled: Run 400 meters, 15 Thrusters (55/40), 15 Jumping Pull Ups
Character:This test is classic CrossFit. The combination of a mono-structural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/ push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.
200m then Quick Primal
L- Pull Up
10 min to work up to heavy Thruster
21 Thrusters (75/55)
21 Thrusters (65/45)
21 Pull Ups
15 Thrusters (55/40)
15 Jumping Pull-ups