Today’s wod consists of only one movement — the dumbbell thruster. This movement combines the air squat which you’ve already done in several workouts with the push press which you did on day #2.
We are also incorporating a super fun new format – EMOM or every minute on the minute. So you start your clock, and a top the top of the minute you do 5 thrusters. Then you wait until the start of minute 2… five more. Rest until minute 3… and so on.
Here are some thruster tips from CrossFit Aggieland – they’re talking about a barbell in general, but the same applies for the movement done with a dumbbell.
Weight distribution. The basis for the thruster is the front squat, so it might seem obvious that your feet should remain in squat stance and your weight should be pushed through your heels. But I’ll say it again anyway. Push your weight through your heels, and avoid rolling forward onto your toes. If you notice that you start rocking forward, slow down your thruster and then start again. The barbell (or dumbbells) should be moving vertically, straight down and straight up, and if your weight is not firmly planted in your heels, you will inevitably rock forward and backward, and that barbell will move outside of the vertical plane.
Keep the movement fluid. Though we teach the thruster as a front squat into a press, it is actually one fluid motion. Try to avoid pausing in the middle. After the full lockout overhead, do not bring the bar back to the front rack position, pause, and then go into a front squat. As you bring the barbell down from the top of the press, your body should already be moving into your front squat, so that the barbell reaches the front rack position at the same time you are at the bottom of your front squat. As you come up from your squat, begin extending your arms, so that when you are full extended from your squat, your arms are also locked out overhead.
Use your breathing to keep you in rhythm. Try one breath per thruster; inhale on the way down, and exhale at the top of the press.
Regroup when necessary. Thrusters are a movement that people like to speed through, but if you get off rhythm or out of sync, they can fall apart real quick. When that happens, simply re-rack the weight in that front rack position, re-set your feet, and stabilize your mid-section. Take a breath, and then begin again.
Good luck!!! My mom & Lisa will post their time to the comments until I get them ahead of the blog again.
You can also see Days 1-7 of WODs Your Mom Could Do on this page.
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