ERMAGERD THRUSTERS

Melaina Neisner | 03/25/2018 | 3

Friends! Tomorrow is Monday and I am so excited for the work out that y’all are about to tackle!!! We are starting a new cycle, as the open has come to a close! This work out we will be retesting at the end of this six week cycle as well, so if you don’t get a chance to hit it tomorrow, take advantage of our open gym times to get after this one. (Wednesday @ 7 pm and Sunday from 10 am-1pm). And make sure to write down your score and scale so when you do retest this work out you can blow your old score out of the water!!!

Here is what I got for ya:

The Bergeron Beep test –

EMOM 20

7 thrusters (75/55)

7 pull ups

7 burpees

Yes, you read that right, every minute on the minute!! Each minute on the minute, starting at the top of the minute, complete one round and rest the remainder of the minute. Your score will be the total number of rounds completed before becoming unable to complete a round before the start of the next minute. (Cut off is 20 minutes)

Alright, so as with anything in CrossFit, this work out is infinitely scalable, from the number of reps you do, to the weight you throw on the bar for the thruster, and pull ups can be scaled to jumping pull ups. Whatever scale you chose, or don’t chose, I want you to stick with it the whole workout. And I want everyone to finish in the 9:00-15:00 minute time frame. Y’all can do it, utilize the remainder of each minute to focus on getting your breathing under control and your heart rate down.

This work out is designed to test pure conditioning, not strength or gymnastics. As most of you know I am a super junkie for conditioning and even more of a junkie for burpees and thrusters, so I AM AMPED! Push hard and make me proud guys, y’all are going to crush this one!