These AMRAP Thrusters Workouts for CrossFit Athletes are the perfect way to significantly develop your mental and physical fitness.
AMRAP means “as many reps as possible” and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.
The acronym AMRAP sounds weird at first, but it’s a simple concept and adds a new dimension to your usual training routine. Besides “as many reps as possible”, it can also mean “as many rounds as possible”.
An AMRAP workout works like this: You have a certain number of reps of each exercises to complete in every set before moving onto the next. Once you have completed all the sets you go back to the start and begin again. That counts as one round.
The Thruster, in which you move a weight or implement (e.g. barbell, dumbbell(s), or kettlebell(s)) from the bottom of a front squat to the standing overhead position, is one of the most draining exercises in functional fitness.
The long line of action required in the thruster makes this movement brutally difficult—and effective. It works your lower body, upper body, core, balance, endurance, flexibility, coordination, strength, stamina, and power.
Set-Up: Start with your feet at a shoulder-width stance. Clean the bar from the ground into the front rack position. Place your hands just outside your shoulders. Get a full grip on the bar with your elbows in front of the bar. Brace your core.
Execution: Descend your hips back and down. At the bottom, your hips should be lower than your knees. Maintain your lumbar curve. Your knees should track your toes throughout the movement. Keep your elbows off of your knees. Extend your hips and legs rapidly, then press the bar overhead. Keep your heels down until your hips and legs extend. The bar moves over the middle of your feet. Stand tall at the top of the movement to reach full hip, knee and arm extension.
Points of Performance: To get a “good rep,” ensure the following:
– Your hip crease drops below your knee crease at the bottom of the squat
– Your elbows stay in front of the bar
– You reach full hip, knee and arm extension at the top
Pro-Tip: It’s easy to get lured into doing big sets of fast thrusters, especially if they’re light. But thrusters are a taxing movement that empty your tank and the last thing you want in a WOD is to crawl breathlessly to your next movement. Find a rhythm by matching your breath to the movement: inhale on the way down, exhale on the way up. (Use this same rhythm when you perform wall ball shots, as wall balls and thrusters have very similar movement patterns.)
TECHNIQUE TIPS: PACING
Think about your pacing. For longer AMRAPS, this is especially important. Be smart about how long the workout is, should your pace be the same for a 3 minute AMRAP and a 30 minute one? No, probably not. Work slightly harder than you think you can, and you will be surprised at what you are able to achieve.
AMRAP THUSTER WORKOUTS
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
On a 12-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 12-minute clock stops.
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. See: “Hope” workout scorecard.
Good Scores for “Hope” (source)
– Beginner: 8 Burpees + 4 Snatches + 12 Box Jumps + 6 Thrusters + 4 C2B
– Intermediate: 10 Burpees + 6 Snatches + 14 Box Jumps + 8 Thrusters + 6 C2B
– Advanced: 15 Burpees + 10 Snatches + 18 Box Jumps + 12 Thrusters + 12 C2B
– Elite: 20 Burpees + 21 Snatches + 26 Box Jumps + 19 Thrusters + 21 C2B
- CrossFit Games 2019 Ringer 1 men ind: BOXROX
- noah-ohlsen-2020-crossfit-games: Photo courtesy of CrossFit Inc.