Fri: Heavy Thruster & Blitzen (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit



Iron Crosses & Glute Bridges

Scorpions & Scap Push Ups

Downward Dog & Cobra

Toysoldiers & Inchworms

Russian Babymakers & Forward Lunges

Arm Circles & Up/Back/Overs

Lat Activations & Hollow/Arch Swings

BB Warm Up:

5 RDLs

5 Good Mornings

3 Strict Presses

3 Push Presses

3 Push Jerks

3 Front Squats

3 Elbow Rotations from Back Rack


Thruster (Find Heavy Triple FROM THE RACK in 12 minutes)


Blitzen (Time)

5 Rounds:

20 Calorie Row

10 Thrusters (115/80#)
200m run can be subbed for Row, and is still Rx.


Open T Spine with Foam Roller

Foam roll lats, low back, and quads.

Use lax ball for scap & glutes

:30 Hold –

PVC Passthrough

Puppy Dog Pose off wall, box, bench, etc

Banded Scarecrows (or use buddy & rig)