#WORKOUToftheWEEK 6.15.2018
“What you do is up to you. Whatever it is, just do it.”
THE WORKOUT
From CrossFit Southie
For time:
5 rounds of:
15 thrusters (95/65) 300 meter run
Then: 5 rounds of:
6 thrusters (155/105) 3 muscle ups 300 meter run
Then: 5 rounds of:
1 thruster (205/135) 15 C2B pull-ups 300 meter run
Scale as necessary
Tony submitted this beast of a workout and I am not sure I would survive this workout....I remember he talked about it a while back and I can't quite remember what his time was, but he's a classic couplet guy and loves thrusters, pull-ups, running and muscle-ups. Anyway, let's talk about this.
This workout is a full 15 rounder....and that's more than most heavyweight fights here, so the first thing I'll say about this workout is take it one bite at a time. The first five rounds have a LOT of thrusters in 'em, followed by a quick 300 meter run after each round. Something you should definitely pace.
The second rounds are full of heavier thrusters at 155 lbs. and have muscle-ups and a run after each round, and lastly, the 6 rounds of one thruster at 205 (scale as necessary) lbs. chest-to-bar pull-ups and 300 meter runs can really flog you. Be careful.
This is definitely a workout where scaling should be highly considered and maybe have it look something like this:
Scaled version:
5 rounds of:
15 thrusters (75/55) 300 meter run
Then: 5 rounds of:
6 thrusters (95/65) 5 pull-ups 300 meter run
Then: 5 rounds of:
1 thruster (135/95) 10 pull-ups 300 meter run
Use banded pull-ups if and when ya can!
Long story short, CrossFit Southie is known for their incredibly brutal programming, and this one certainly takes the cake. Not sure I could walk after this one, but since Tony submitted it, I felt the need to emphasize the brutality of this kind of workout.
Remember, scale as necessary, use banded pull-ups and drop the weight on the thrusters while emphasizing the distance on the runs. This is a cardio workout above all, and the only way to get through this kind of workout is to do it one rep at a time.
Let us know what you think in the comment section down below, and if you are still working on getting those muscle-ups, feel free to watch the above video from CrossFit Southie on how to improve that hip drive efficiency! This might be a great workout to test out a few reps before moving back to pull-ups if you start failing those muscle-ups.
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