Warmup:

3 Rounds:

:30 Jump Rope

6 KB Deadlifts

5 Russian swings

8 Alternating V-Ups

8 Squat2Stands

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

In 7 Min, complete:

100 Double Unders

50 Russian KB Swings (70/55)

25 Ab Mat Sit Ups

Max Air Squats in remaining time

rest 2 Min

*Repeat for a total of 4 sets

Score = Total Air Squats

Video courtesy of CrossFit HQ.

So yes, Double Unders, KB Swings, and Ab-Mat Sit Ups are your buy-in every round today to get to the air squats.  And you want to get as many Air Squats in as possible in the time caps, right?  What I DON’T want to see happen is form break down in those Air Squats.  That means, keep your gaze straight ahead, not down at the floor.  Keep your chest up throughout the squat.  Otherwise, two fault will likely result; the depth of your squat can be off if you bend the torso too far forward, and at the top if you are bent forward, the hips are not fully open.  For an air squat to count, you must get the crease of the hip to pass below the knee and then at the top of the squat, the knees and hips must be fully locked out.

Scaling Options:

Double Unders -> 200 Single Unders

KB weight -> 55/35 -> as needed (ELITE: American KBS @ 70/55)

Ab-Mat Sit Ups -> Feet Anchored (ELITE: GHD)

Cool Down:

Calf Smash on KB – 1 Min per side

Cobra Pose – 2 Min