Couplet for time

Today’s WOD is a gliding scale of 21-18-15-12-9-6-3 reps. The 2 movements are:
1) Calorie Row
2) Dumbbell Thrusters.
These two combined without rest is a recipe for pumping up your cardio endurance. CrossFit wouldn’t be CrossFit without the muscle strength and technical part integrated in all this.

Let’s talk about Rowing first:
In the video below you will see a great outline of the sequence of rowing:
Part 1: the start
1) Drive and extend your legs first.
2) Open your hips.
3) Pull the handle to your chest.
Part 2: the return
1) Start with returning your arms first.
2) Hinge your hips forward.
3) Flex your knees & legs back to the starting position.
Tempo: 1 beat pull, 3 beat return (the latter part is your “resting” phase of the row).

The Thruster is a well-known compound exercise that’s part of the CrossFit workout program. We see them often in The Open. They are a full-body movement that’s useful in daily life. They help you improve:
– Coordination
– Muscular endurance
– Balance
– Core strength
– Upper ànd lower body strength: quadriceps, glutes and shoulders.

You want to use your leg- and hip power and explosiveness before driving your dumbbells overhead. Although the exercise is a combo of a front squat and an overhead press, you do NOT want to execute them separately. The goal is to move in a smooth, steady, and controlled way by executing your thruster fluidly, quickly, and continuously (interlacing the reps without pausing).

Warm Up
5min on rower or your cardio machine of choice for the workout, then 3x:
– 5 forward lunges w/chest rotation per leg
– 10 KB goblet squats
– 15 overhead squats w/pvc

21-18-15-12-9-6-3 reps for time:
Calorie Row
Dumbbell Thrusters (RX 35/50lb)

Cool Down
– Arm & shoulder stretches w/band
– Leg stretches w/band
– Cats & cows
– From supine, interlaced hands shoulder pullovers

Rowing for CalDB Thruster