General Warm Up (5-12)
3 rounds:
5 Banded Pass Through
5-5-5 Squat (narrow, wide, normal stance)
10 Banded Bradford Press-
10 Banded Muscle Snatch-
Specific Warm Up (12-25)
*Coach Notes: Empty Bar Warm Up. After each section allow them to set the bar down and you can talk about the next movements. Give yourself around 3 minutes for each section to teach whatever you feel is needed. You can add or take some reps away if you feel you need to focus more so on one movement than another.
5 Muscle Clean + 5 Front Squat + 5 Hang Power Clean + 5 Hang Squat Clean
——–
5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk
——–
5 Thruster + 5 Overhead Squat + 5 Sumo Deadlift High Pull
then…
2 sets of: 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk
*With an empty bar, just to get the feel of the movements and order they go
then..
Build to heavy complex. After complex, put workout load on bar and complete 1-3 reps of each movement.
(25-40)
In 15:00 build to a heavy of the following complex:
1 Squat Clean
1 Front Squat
1 Push Jerk
1 Split jerk
*bar must remain in your hands through the complex.
(44-60)
“Air Force +”
20 Thruster
20 Sumo Deadlift High pull
20 Push jerk
20 Overhead Squat
20 Front Squat
*4 Burpees for every minute that passes.
135/95lb.
Goal: Sub 11
Cap: 16:00
Intermediate: 95/65lb.
Baseline: 2 burpees every minute, 35/15lb.
(if you have time)
:30 bottom squat hold
+
:20 each arm cross body shoulder stretch
(0-5)
Air Force leveled up. This is a spin on a 2010 CF Games WOD titled “Air Force.” It’s a fast, tough chipper (supposed to be pretty fast), but today we level it up with loading. We will get after a barbell complex that will challenge you for load but prime you nicely for what is to come in the metcon. Select a load that you can get to the 20 rep scheme in 3 sets max, optimally 2 or less. For those looking to get stronger under fatigue, today is a good day for a challenge with load and consider pulling back reps to 15 or 16. Continue to explore how you scale workouts daily!