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So, in the current spirit of competition, here’s something for you Zoners to aim for next! This is a great way to get some outdoor summer exercise, and it fits in well with our CrossFit methodology of using whatever is at hand for our workouts. I’m pretty sure all these moves can easily be picked up in less than a day… 😉
But seriously, take a look at the latest video from Damien Walters and be inspired! I can’t imagine the freedom of being able to move your body without limitations like this…
Today’s Workout:
Buy In – Clean to Thruster technique – 4 rounds of : 1 deadlift, 1 hang squat clean, 1 thruster. Demo by coach first then adding weight each round towards WOD weight. Focus on arms straight on pull of the clean and an upright torso on the thruster.
WOD – “Cleaning up Thrusters”
Elite – On the minute for 10 minutes complete:
- 3 squat clean thrusters (bar must start on the floor for each rep, you can clean into a squat position or power clean then do your thruster) at 115/155lb
- 4 barhop burpees – perform a burpee then on the jump hop sideways over your bar
- Scoring – in the last minute, after you have completed 3 squat clean thrusters, perform as many barhop burpees as possible. Add those reps to the weight of the bar you used in the workout for your score (i.e. 115lb + 15 burpees in last round = 130)
Zone 5 – scale thrusters to 95/135
Zone 4 – scale thrusters to 75/115
Zone 3 – scale thrusters to 65/95
Zone 2 – scale thrusters to 45/65
Zone 1 – scale as needed
Cash Out – 40 toes to bar, knees to elbows, or double crunch
Since my surgery I’ve been telling myself that as soon as I get my knee as close to 100% as possible that I would try some of this kind of stuff (obviously not at this level)…haha I am now re-inspired!! Does anyone at the box do parkour regularly?
AB so LUTELY sick video… that guy is totally amazing!! Teej I know there was some chat around the zone about trying some stuff before, I think Scoots and someone else….
I mess around with some simple stuff but would also like to learn more. I’d been game for a session sometime, outside or at a gymnastics place.
Be careful with the scaling today gang, you want to make sure that you can complete all the rounds. Those thrusters will get heavy when your legs are dead!
Damien’s good, these guys are better: http://www.youtube.com/watch?v=i_mpNUl3swk
Great work tonight team – it was a toughie, those burpees definitely added up quickly 🙂 good times!
Justin, that’s actually the clip I titled the blog post after! “Hard Core Parkour!!!” is what they are saying, but the silly caption guy got it all wrong…
That “office” clip is awesome, nice one Jrock!!