First City CrossFit – CrossFit
Skills Development
Review
Thrusters
Sumo deadlift high pulls
Push jerks
Overhead squats
Front squats
Workout
Air Force (Time)
For time, complete the following
20x Thrusters
20x Sumo deadlift high pulls
20x Push jerks
20x Overhead squats
20x Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
Mobility
1. Foam roll back – 2 mins
2. Lax ball between the shoulder blades – 1 min each side
3. Banded runners lunge – 1 min each side
4. Lax ball in the glute – 1 min each side
5. Lax ball in the calf – 1 min each side
6. Monster Quad – 1 min each side