CrossFit Pittsburgh

How to Master Dumbbell Thruster Form for Full Body Power

After we do a little pistol practice, we will hit a metcon.

If you want to hold some weight for the reverse lunges, go for it.

Head to our youtube page for a full rundown of movements.

WARM-UP (NO MEASURE)

Head to Toe

3x

10 ct Plank Hold

10 Pushups

10 Squats

PISTOLS (8X: 0:30 MAX REPS, 0:30 REST )

PISTOL OPTIONS:

1. NARROW SQUAT

2. TOENAIL SPOT

3. SINGLE LEG ANKLE SPOT

4. NARROW SQUAT TO SINGLE LEG STAND

METCON (AMRAP – REPS)

3 Rounds for Reps:

1 Min Burpees

1 Min Reverse Lunges

1 Min Lying Leg Raises

:30 between each movement

Welcome to CrossFit Gyms in Pittsburgh workout!!!!!

This is going to be a long grueling one. We are adding the DB swing today. Very similar to a KB swing, but something a little different.

If you want to do the weighted version, but don’t have DBs, get creative. Use a backpack filled with some weight, milk jugs filled with water, rocks, etc.

WARM-UP (NO MEASURE)

Head To Toe

3 Down Dog to Instep

AMRAP 4 Min:

8 Single Leg Floor Touches (right leg)

8 Left Leg Floor Touches (left leg)

8 ct Inverted Hold/Plank Hold

METCON (AMRAP – ROUNDS AND REPS)

20 Min AMRAP:

20 DB Thrusters (double DB)

20 DB Swings (single DB)

20 High Jumps

20 Dumbbell Snatches (single DB)

METCON (AMRAP – ROUNDS AND REPS)

Body Weight Version:

20 Squat and Press Arms

20 Up Downs (burpee without a pushup or jump)

20 Ground Touch and High Jump