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).

https://www.youtube.com/watch?v=S7HEm-fd534

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).

https://www.youtube.com/watch?v=M5gEwLTtWbg

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

WOD
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