Thursday January 2, 2025

Warmup

1:30 bike/row

10 air squats

10/side upright row

5 no pushup burpees

10 plank pull throughs

5 no pushup burpees

10/side gorilla row

5 no pushup burpees

5/side thruster

5 inchworms + pushup

Mobility

Wall hinge stretch :30

Skill/Strength

Superset:

Bench Press 3x8 (barbell or DB)

Row 3x8 (Pendlay, barbell, or DB)

Matador Dips 3xAMRAP

Or use this time to practice overhead squats and get warmed up for the WOD.

WOD

CrossFit Open 20.1

AMRAP 15 or 10 rounds:

8 barbell ground to overhead (95/65)

10 bar facing burpees

F:  kb swings; regular burpees

P1:  as written (this is RX for this workout)

P2:  75/55

Or…

Air Force WOD

20 thrusters

20 sumo deadlift high pulls

20 shoulder to overhead

20 overhead squats

20 front squats

Every minute, beginning with “go,” perform 4 burpees.

F:  light or empty barbell

P1:  95/65

P2:  75/55

Modify the OHS by doing back squats instead.