O1xygenAustralianJulyAugust2015_

SET UP: Stand with

your feet wide and

hold a barbell in a

front-racked position

as shown [A].

ACTION: Sink into

a squat, spreading

your knees outward

and bringing your

hips below knee level

[B]. Drive through

your heels, keeping

your feet flat on the

ground, to extend

your legs and stand.

Without losing

momentum, press

the barbell upwards;

you will have to

lean your head back

slightly to allow for a

clear path for the bar

[C]. To meet CrossFit

standards, you should

end with your ears in

front of your arms by

pushing your head

forward.

thruster

CERTAIN CROSSFIT WORKOUTS ARE

NAMED AFTER HURRICANES. TALK ABOUT

EVENTS OF MASS DESTRUCTION!

TARGET MUSCLES:

gluteus maximus,

quadriceps, anterior

deltoids, triceps brachii

B

C

SET UP:Get into a

push-up position on

the ground, with your

hands wider than

shoulder-width apart,

legs extended and feet

together[A].

ACTION: Bend your

arms to lower your

chest until it touches

the ground. From here,

momentarily lift both

palms 5-10cm from

the ground, pinching

your shoulder blades

together in the process

[B]. Replace your hands

on the ground and

extend your arms to

return to the start.

hand-release push-up

TARGET MUSCLES: pectoralis major, rhomboids

fact

Make this

move smooth.

Drive up from

the bottom to

a full extension

of the legs,

and push

the barbell

overhead

without

jerking or

snapping the

spine and legs.

TRAINER’S TIP:

A

B

TRAINER’S TIP:

Before resorting to on-the-

kneespush-ups,trytodoas

many reps of the on-your-toes

variation as you can.

A

142 | JULY/AUG 2015 | oxygenmag.com.au

Training