Triple Threat

Another gem from the CrossFit archives

Team! 
Let's ring in the week with this classic from the CrossFit Archives. It's a spicy little triplet that provides full-body strength training, plyometrics and a cardiovascular kicker. As always, there are options for all fitness levels!
Enjoy!
-Carla

This workout is a “classic” Cross-Fit workout from the archives (#231016) that challenges you with a “triplet”, that is, three movements, in an ascending then descending repetition scheme. Like many of these workouts, pacing is important so that you don’t tap out halfway through. This is a full-body challenge targeting muscular strength, cardiovascular endurance, and bone-building plyometrics - everything midlife women need to thrive!

As always, there are modifications for EVERY fitness level! No excuses!

Warm Up

AMRAP 7 minutes

• 7 up-downs

• 7 push-ups

• 7 air squats

Movement Practice

Take 5-10 minutes to select your weights and options for the workout. For the thrusters and pull-ups, select an option/weight that allows you to do 10 repetitions unbroken with confidence during the warm-up. Strive to complete the thrusters and pull-ups in 1-2 sets during the workout. For the burpees over the dumbbell, move steadily at a pace where can you catch your breath. You’ll need it when you begin the next round of thrusters. If you need to step over the dumbbell rather than jump over it, that is completely fine!

Movement options:

• For the dumbbell thrusters, substitute air squats and double the repetitions

• For the pull-ups, use assistance with a band or machine or substitute a heavier bent-over dumbbell row.

• For the burpee over the dumbbell, step over the dumbbell rather than jumping over it. If no dumbbell, substitute a traditional burpee option.

Workout

HOW TO: Perform each of the three movements each round of the repetition scheme. Perform 6 thrusters, 6 pull-ups and 6 burpees over dumbell, then perform 9 thrusters, 9 pull-ups, and 9 burpees, and so on until you complete the repetition scheme.

*The goal of this workout is to pace and move steadily and efficiently. Remember: “Slow is smooth and smooth is fast!”.

FOR TIME:

6-9-12-9-6

• Dumbbell Thrusters

• Pull-ups (video includes scaling options)

• Burpees over dumbbell

Cool Down

Workouts like this one require a thorough cool-down to promote recovery and ready you for the training week ahead. This sequence is AMAZING!!!! #dontskiptheyoga

20-minute Ashtanga Inspired Yoga - Total Body Yoga Flow for Flexibility, Strength, and Peace