HOME Monthly Archives: April 2012

Monthly Archives: April 2012


Dominate The CMC Pit: Thrusters

Posted in Training

by Joe Vennare


The thruster is a compound exercises that combines the front squat and overhead press.

In The Pit, thrusters are done with a barbell weighted at 75lbs for men and 45lbs for women.

While training, the thruster can and should be performed using dumbbells, kettlebells, barbells, a medicine ball or a sandbag.


To perform a thruster, stand with your feet shoulder-width apart and the barbell held in front of the shoulders, resting on or just above the collar bone.

Learn to become comfortable with the bar resting on the body, as opposed to holding the weight in your hands.

Drive the chest up, engage the lats and core and maintain a positive arch in the back.

Looking straight forward, push the hits back and sit back into a squat where your rear end is below the crease of the knee.

At the bottom of the squat exhale, drive the elbows high and together.  Return to standing driving off the heels and into the hips.

As you rise out of the squat, begin to push the barbell overhead into a military press.

End with your arms locked out overhead, then lower the weight back down to shoulder height and repeat.

Training Tips:

To improve execution and efficiency of the thruster be sure to include these exercises in your race training program.

Body weight squat

Front/back squat

Overhead military press/push-press

Dumbbell/kettlebell thruster

Single-arm dumbbell/kettlebell thruster

Sample Workout


4 Rounds

12x Bodyweight Squat

10x Push-up

6x Alternate lunge (each leg)

12x Weighted sit up



Work up to 3RM Front Squat 

8 Rounds

      3x Front Squat @ 90% 3RM every minute, on the minute

Rest @ 2-3 minutes, Then:

15 min AMRAP

6x Burpee

12x KB Thruster R arm

12x KB Thruster L arm

24x Overhead KB Swing


(Author Joe Vennare is a successful entrepreneur and accomplished fitness professional. As the co-founder of Hybrid Athlete, www.thehybridathlete.com, Joe develops innovative fitness programming for endurance, multi-sport and obstacle race athletes. Joe is also the co-creator of Race Day Domination,www.racedaydomination.com, a training manual designed to prepare competitors for success in any obstacle course race. In addition to his professional pursuits, Joe is a sponsored endurance athlete competing in triathlon, ultra-marathon, and adventure racing. Joe’s motivation to train and compete in endurance sports is fueled by a desire to test his physical abilities and mental toughness.)


It all started at @bricknewyork on Sunday July 20th where the @cmcombine training tour exploded among the NYC and Philly Region!! @seanrogerscmc and the facilities that joined the CMC Training schedule went bonkers with CMC training! In the Philly region @crossfitfivestar kicked it off with 5 time CF Regional Athlete #shawnbutler Followed by #crossfitgeneration , #crossfit267, #crossfitlifeforce, #crossfitcentralbucks, #crossfitlibertybell, then over to @elitetechniquecrossfit home of Chris Meister who used to wrestle with @cspealler , #crossfithuntingdonvalley, @cfheadway and then ended it all at @platoonfitness and @paulbunyancrossfit who offer specialized weekly training for the @cmcombine . Just North in the NYC region Coach @torquednation led the @reebokcrossfit5thave box through the pit while @thej2fit taught another session at the reebok fit hub. @evfperformance announced they have close to 50 people in training for the CMC Brooklyn race and @cfrapture created an extended version of the pit workout and crushed there members. @purepowerbootcamp finished it off with a hardcore hour long obstacle course intensive training session unlike any athlete has ever seen! Stay tuned for next weeks madness. To get your facility added to the CMC training tour -DM us!!

gomezjeff1979 @seanrogerscmc when are you guys coming to 5th Ave.
About 1 day ago
cmcombine @torquednation - let them know
About 1 day ago
rexist360 So awesome. Can't wait for our workouts!!!
About 1 day ago

@thej2fit hosts a functional fitness workshop while @seanrogerscmc visits one of the newest Crossfit facilities in Long Island NY, crossfittotalempowerment. Next stop was @crossfitgardencity to see Jen and Dennis Marshall's new 14,000 ft facility on commercial ave in Garden City, NY. The preparation for the @cmcombine September 27th Brooklyn event continues! #crossfitgardencity #thej2fit #functionalfitness #dowork #fitness #longisland #longislandtraining #cmcombine #cmctraining #cmcbrooklynrace #inspire #motivation @anthonyjcosenza @customfitmeals

carolina0choa #cfgcstrong
About 1 week ago
ollieoops Bunch of champions in this photo! @crossfitte #cmcprep
About 1 week ago
scagz83 @cmcombine want a shirt bad!
About 1 week ago

The @cmcombine fitness facility tour in the state of PA continues! We are 5 days away from being exactly 2 months out from the September 13th Newtown Square, PA CMC event. This tour serves as a way for all combiners to find functional fitness facilities closest to where they reside. Contact us at info@civilianmilitarycombine.com to find the closest facility to you that can prepare you for the CMC! #cmctraining #cmcphillyrace #crossfit215 #crossfitmanayunk #crossfitbalacynwyd #crossfitridgeave #dowork #workhardplayhard #inspire #makeitcount #motivation @cfmyarmy @cf215 @customfitmeals

paperguynj Check out warrior fit in Easton PA. Ted snow is the owner and he crushed the camelback race.
About 2 weeks ago
cmcombine @paperguynj thank you. We definitely will. Tell him to DM us
About 2 weeks ago