WOD: David Lucas
Wednesday, September 2, 2026 | CrossFit MYO, San Jose CA
The Workout
Thruster 5x1
Thruster for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep
Score type: Load
David Lucas
8min AMRAP 4-8-12-16… Pushups 32 CrossOvers
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP pairs heavy single thrusters with a bodyweight push-up and crossover conditioning circuit, demanding hip drive and front rack stability under fatigue. The ascending rep scheme of push-ups and crossovers rewards steady pacing in the early rounds to preserve technique on later thrusters. Expect grip and lung fatigue to spike around round three as the cumulative volume climbs.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Thruster 5x1 for load, Push-ups, CrossOvers (32 reps) — 8 min AMRAP |
| Intermediate | Thruster: lighter load at 60-65% 1RM; Push-ups: knee push-ups or band-assisted; CrossOvers: 24 reps |
| Beginner | Thruster: dumbbell thruster at moderate weight; Push-ups: incline push-ups against box or wall; CrossOvers: step-over step-ups at 16 reps |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the thrusters given I only have five singles?
A: Take all five reps as true singles, not touch-and-go. Racking the bar and resetting each time lets you breathe, brace, and hit a stronger second pull. If you feel your form breaking on rep three, stop and reduce load rather than grinding through a missed lift.
Q: Should I break up the push-ups or push through fatigue?
A: Break early. Once crossovers fatigue your shoulders, push-ups turn into a grind. Try 8-8-8 or 6-6-6-6 from the start to keep cycles moving. The crossover count is fixed at 32, so breaking push-ups protects your pace on the conditioning piece.
Q: I’ve never done CrossOvers — what should I expect?
A: CrossOvers are lateral step-overs over the barbell, one foot at a time, counting each foot touch. They tax hip flexors, adductors, and grip. Take short, controlled steps and breathe through them rather than rushing. Your grip will feel it, so chalk up and keep the bar close.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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