CrossFit has combined thrusters and pullups since early on. Â The classic, and painful, benchmark WOD “Fran” combines thrusters at 95 lbs and pullups with 21, 15, 9 reps for time. Â Sometimes the thruster weight is heavier. Â Sometimes the pullups are done by pulling the chest to the bar. Â We have even seen thrusters combined with muscle ups. Â The thruster requires the entire body to drive a bar from the bottom of a squat to overhead. Â Done consistently, it will exhaust your cardiovascular system. Â 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