Saturday, January 21, 2017

“Kalsu”

This is a CrossFit Football Hero workout, named for LT Robert James Kalsu: http://crossfitfootball.com/2014/05/02/2014-05-02-training/

*NOTE – the workout STARTS with 5 burpees.

Two options:

A) As a team of 2:
On the minute perform 5 burpees and a max set of 135lb/95lb thrusters. Continue until you complete 100 total thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

Post total time it took to complete.

*The team of two will share the 100 reps, with one athlete doing thrusters at a time. BOTH team members must complete 5 burpees EACH at the top of every minute before any thrusters can be performed.

B) As an individual:
Perform a half “Kalsu”
On the minute, perform 5 burpees and a max set of 135lb/95lb thrusters. Continue until you complete 50 total thrusters.

RX+:
Higher level athletes may choose to do a full Kalsu (100 thrusters; not recommended) or a 3/4 Kalsu (75 thrusters).

RX:
135/95

INTERMEDIATE:
125/85 or 115/75

SCALED:
95/65 or further as needed.

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