Warmup:
200M Jog
10 Air Squats
10 Soldier Kicks
10 Cossack Squats
10 Alt Toe Touch
10 Pushup 2 Downward Dog
10 Kneeling Lat stretch
Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk
S/S/S:
EMOM 10:
Min 1 – 2 burpee/2 Thrusters
Min 2 – 2 burpees/2 Sumo Deadlift High Pull
Min 3 – 2 burpees/2Push Jerks
Min 4 – 2 burpees/2 Overhead Squats
Min 5 – 2 burpees/2 Front Squat
*Do min 1-5 w/empty bar. Add weight on min 6 for the rest of the minutes
| This 10 min EMOM is to prime you for not only the movements, but transitioning from burpees to a barbell. Make the transition FAST! |
WOD:
“Air Force WOD”
For Time*:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squat (95/65)
*4 Burpees at the top of each minute, to include the start of the WOD
Compare to 20200423
Video courtesy of CrossFit HQ. Today we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open). The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.
Scaling Options:
Bar weight -> 75/55 -> as needed
Joint Strike CrossFit 