140704 Fri – Jeremy backed by the Benicia crew and Old Glory

 In Daily Workout

Jeremy L (who calls Benicia CrossFit his home), getting plenty of ‘back up’ from his team and Ol’ Glory!

Happy 4th of July everyone!

Let us remember that this holiday is about liberty and freedom (not just pools and BBQs).

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging thruster (from the ground or out of the rack). Plan on hitting that weight for 2-3 sets of 2-3 reps.

Workout: “1776” – 4 rounds for time.

17 Overhead Walking Lunge Steps (Advanced: 45lb, Intermediate*: 25lb, Novice: 10lb)

7 Ring Dips

6 ‘Heavy’ Thrusters (Advanced: 135 lbs, Intermediate*:85 lbs, Novice: 63lb)

Post total time.


Scaling Guide: 9 – 14 minutes. Scale up the thruster weight to 155/105 for an extra challenge.

Coaching Tips: Keep the thumbs under the plate so that it doesn’t slip out of your hands and bonk you on the head. Remember that for ring dips, you must touch your bicep to the ring and achieve full lockout every single rep. The thrusters are heavier than usual so be extremely careful with wrist positioning (don’t let your elbows drop and potentially hit your elbow on your wrist). It is okay to squat clean your first rep, but only do it if you are extremely comfortable with them at this weight. Power clean to front squat is safer. ‘Thruster Jerks’ (aka ‘jerksters’ are acceptable).


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