33 - 27 - 21 - 15 - 9
Thrusters @ 95 / 65
Chest-to-bar Pull ups
*** 20 min time cap ***
Check out the standards and Scaled options here:
Well… I’m going to be blunt, I was hoping for something totally new this year! Alas, they are keeping with tradition, and ending with Thrusters! Thrusters and C2BPU’s, no less!
GEAR & EQUIPMENT:
I’d wear CrossFit shoes for this one. However, if thrusters is a serious weakness of yours, it might help to wear Oly lifting shoes.
Definitely NO weight belt. If you have to wear a weight belt for this, we need to talk and figure out what is going on!
Hand protectors and/or athletic tape could certainly help in the pull ups. Remember to shave your calluses before taking on this bad boy!
Be smart. Be consistent. Know yourself. Small, fast sets are probably the way to go for most of us. Trying to take on a ginormous chunk in the beginning will punish us in the end.
For me, the Thrusters are my weakness, and the pull ups are my strength. I’m going to break up the thrusters probably like this:
33: 10 - 8 - 6 - 5 - 4
27: 7 - 6 - 5 - 5 - 4
21: 6 - 5 - 5 - 5
15: 5 - 4 - 3 - 3
9: 5 - 4 or 3 - 3 -3
The pull ups, on the other hand, I’m going to try to just remain consistent and do repeated sets of 5 or 6. Even though I could do the first 33 reps in 20 - 13, it would also bust me up for the remainder of the WOD. Even sets of 10 would be major fatigue for me. I don’t want to have to rest for 20-30 sec each time. So, sets of 5 or 6 is manageable and maintainable throughout the entire WOD.
Know your strengths and weaknesses! Are you better with big sets, or small sets? What can you handle and maintain?!
You may be the person who can do all of the thrusters unbroken, no problem, but have to do your C2B in sets of 2’s or 3’s, and that’s okay!
Don’t sprint them. BREEEEATHE with every rep! Breathe in on the way down, breathe out at the top. Move well, too! Don’t get sloppy or lazy with form - It will fatigue you even more to move sh***y! Remember to actually rest the bar in the front rack position ON your shoulders so that your body is carrying the load - NOT your arms! A common mistake in thrusters is death gripping the bar in the squat portion and holding the bar over the shoulders so that the arms are carrying all the weight.
CHEST-TO-BAR PULL UPS
Hands OVER the bar so that your knuckles are facing the ceiling! Reverse hookgrip - Thumb goes on top of your pointer finger (and middle finger, too, if you can). Small, fast sets are probably best for most of us! You don’t want to reach the point of no return - Once your grip strength is shot, you’re done! Don’t get to that point. Even if you have to do fast singles, do it! Use a bar you can easily jump up to, and do fast singles!
SHAVE YOUR CALLUSES TONIGHT!!!
IF YOU ARE GOING FOR YOUR FIRST C2B PULL UPS, OR THIS IS YOUR FIRST RX
Just go for it, then! Bust out the 33 Thrusters, and then one at a time, chip away at those C2B. Don’t waste reps, and don’t rush into another attempt. If you miss, REST. Review some kipping drills and cues with a coach beforehand, too!
And, as always, remember to have FUN! ;-)