Freya Moosbrugger’s Workout of the Week

December 21, 2022 by
Photo Credit: Crispy Dudes (@crispydudes)
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Today’s workout is programmed by Canadian athlete Freya Moosbrugger. At 21-years-old, she had her rookie debut at the CrossFit Games in 2022 and most recently finished inside the top ten at the Dubai Fitness Championship, living up to her hashtagged nickname “Strong Like Moose”. 

Freya Moosbrugger 

2:00 work, 1:00 rest x 4 rounds: 

  • 15 thrusters (135/95)
  • Max cal row in time remaining 

3:00 min rest, then:

2:00 work, 1:00 rest x 4 rounds: 

  • 15 calorie row
  • Max thrusters in time remaining (95/65lbs)

Scaling options: Ideally the buy-in, which are the thrusters in the first part and rowing in the second part, should take you less than a minute — that means we have the option to scale the number of reps and the weight. The bar that we are performing the max thrusters on should be a weight we can comfortably move. 

Some advice from Freya: “The stimulus here is threshold training. The goal is to see consistent numbers across the board in both cals and reps of thrusters. It is supposed to challenge pacing strategy and obviously how dark you’re willing to go! My advice is to do the first round at a rate of perceived effort around a 7 and then in later rounds it will creep up to a 9 or 10, and hopefully you will still be able to stay consistent. Have fun!

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