– ACCESSORIES –
Front rack Kb Lunges 3 by 100 ft
In btw sets 30 sec farmer Carry hold
– WORKOUT OF THE DAY –
“Kalsu”:Crossfit Football Benchmark Wod
For Time
100 Thrusters
5 Burpees to start and at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
Score is the total time it takes to complete all 100 thrusters.
Fitness:35/45
Performance: 95/135
Elite: (95/135 Sub 14 min)
Good Score for “Kalsu”
– Beginner: 22-30 minutes
– Intermediate: 19-22 minutes
– Advanced: 15-19 minutes
– Elite: <14 minutes
Tips and Strategy
Prior to the start of the workout, decide how many thrusters you can realistically complete every minute (remember you always start with 5 burpees). Stick with that number, no matter how much it hurts. For example, if you get 5 thrusters every minute, you’ll be done in 20 minutes.
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