Last night, the Crossfit Games announced the final workout of their Open. The workout consisted of a descending ladder of 21-18-15-12-9-6-3 barbell thrusters and Burpees. The weight for the thrusters is 95lbs for men and 65lbs for women. Most of the thrusters I have ever done are with dumbbells, so I knew I wasn’t going to have the strength or endurance to complete the actual workout. I’m not competing in the open, nor do I do much in the way of Crossfit, but I loved the workout so I wanted to use it as inspiration for my own workout. I took this as an opportunity to work on thrusters, continue working on building muscle, and torch fat in the process.
As always, I refueled with a protein packed breakfast. I made pancakes with Dymatize Cookies & Cream protein powder, spinach and mushrooms, and two slabs bacon.
- 1 mashed banana
- 1 egg
- 1 scoop protein powder
Whisk everything together and cook up!
Pictured is today’s workout with back work, and work on thrusters.