Apr 3, 2013

Thursday 04.04.13


4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups

Athletes receive a 4 minute bonus for every 90 reps (3 rounds) completed.

Every rep counts in this workout. You will enter your score as the total number of reps.

Movement Standards:
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed.
  • Thruster.  Bottom: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.  Top: The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
  • CTB Pull-Ups.  Bottom: This is a standard chest-to-bar pull-up.  Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.  Top: The chest must clearly come into contact with the bar.  For Masters Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

Supporting Materials.
Training Videos.  Innovative time structure, but any way you cut it...it's an ugly sister to everyone's favorite girl, Fran.  Will update with strategy links as they pop up.  Bottom line is there's no time for unstructured rest.  Have a plan to partition, and get tough for 4 minutes.  If you make it past 90 reps, good on ya...make the most of it.

Videos below on mobility, warmup, and movement refinements from 11.6/12.4 (same movements in a ladder format).  


scottnkelly9901 said...
This comment has been removed by the author.
Ross said...


Last week, you all made it, great job sticking through to the end. Good luck this week.

Just stretched and warmed up a bit this morning with sets of thrusters at 100 and working on PU technique. Hoping to get to Sioux City after work to do the workout.

scottnkelly9901 said...

IMCF Hohenfels:

50 reps as Rx'd (minus the Level 1 grader and all that)

Definitely not as strong of a performance as last year across the various WODs. Amazing how life can impact performance as I feel stronger and fitter but yet not as focused.

3rds (not for time)
10x CTB pull-ups
10x Thrusters (100lb)

Matt B. said...

Given my 10:00+ DNF Fran attempt at the L1 cert in November, I figured getting into the 2nd round of pullups would be a good goal. Met that with 47 reps this morning. Probably 5 no-reps on C2BPU. The mental driver was knowing that there really wasn't time to rest more than 1-2 breaths. So 1-2 thrusters, drop the bar, take a breath, pick up the bar again. Good coaching from BJ.

Matt B. said...

If you "normalize" the work I did in 4 minutes this morning, to the work Rich Froning did in his LAST 4 minutes (of 12 minutes), then my score of 47 beats his score of 46. Awesome.

Ross said...


69 reps for me

Erik said...


84 reps

Andy said...

64 back on Thursday for me. Gassed. Tempted to redo but saving the legs for a Sunday run. If anyone refers to this post...advice from Meg & Pete:

Ran through the WOD this morning and Pete Logan was there. He brought up a tip that helped a lot of the athletes that can do pull ups (and some that can't quite yet). Chin up grip and switch/alternating grip is authorized. (I now remember seeing that on the CFHQ page from last year during regionals.) For those that can't get that extra "oomf" needed to hit the chest, can't kip that extra amount, or don't have the shoulder mobility to arch up to the bar, they may find that a smaller kip and a partial strict pull up gets them up there to just tap the bar. I did my regular CTB, then he mentioned the tip, and I was able to immediately hop up and knock out 12 more without getting nearly as fatigued.