CrossFit Stumptown – CrossFit
Therapydia Front Squat Prep (No Measure)
50ft inch worms
10 PVC pass throughs
10 T/S Extension hanging from bar
10 kipping hips to bar
10 KB or DB alternating strict press (moderately heavy)
10 Alt. Spiderman Lunge x 3 sec. holds each.
10 reverse lunge and twist
10 pause goblet squats 53/35
10 SL RDL with KB in opposite hand each leg
10 wall facing PVC pipe front rack squats
Air Force (Time)
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute.
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.