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 Pulls (SDHP)

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats (OHS)

Min 5 – 2 burpees/2 Front Sq

Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

WOD:

Pic courtesy of American Gold Mothers Inc.

“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 20230918

Video courtesy of The CrossFit Games.

Since today is the Air Force’s birthday, 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 (ELITE: 115/80)

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side