CrossFit has combined thrusters and pullups since early on. The classic, and painful, benchmark WOD “Fran” combines thrusters at 95 lbs and pullups with 21, 15, 9 reps for time. Sometimes the thruster weight is heavier. Sometimes the pullups are done by pulling the chest to the bar. We have even seen thrusters combined with muscle ups. The thruster requires the entire body to drive a bar from the bottom of a squat to overhead. Done consistently, it will exhaust your cardiovascular system. Then, grab a pullups bar.
CrossFit Alloy WOD for 10/30/2015:
Core Work:
Tabata Moutain Climbers
MetCon:
AMRAP 5 Min:
10 Thrusters (95/65)
10 Pullups
Rest 3 Minutes
AMRAP 5 Min
5 Thrusters (95/65)
5 Pullups
Mobility:
Banded Shoulder Stretches on Pullup Rig
Post Rounds for Each Mini AMRAP to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 5 Min:
10 Thrusters (75/55)
10 Pullups
Rest 3 Minutes
AMRAP 5 Min
5 Thrusters (75/55)
5 Pullups
Brass:
AMRAP 5 Min:
7 Thrusters (75/55)
7 Pullups (banded)
Rest 3 Minutes
AMRAP 5 Min
3 Thrusters (75/55)
3 Pullups (Banded)
Bronze:
AMRAP 5 Min:
7 Thrusters (55/35)
7 Ring Rows
Rest 3 Minutes
AMRAP 5 Min
3 Thrusters (55/35)
3 Ring Rows