WOD: Air Force One — Devils Press
Thursday, May 28, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
8min AMRAP 8 Plank & Reach & Toe Tap 16 Mountain Climbers 8 H/R Pushups 8 Plate G2O (25/15lbs)
2 Rounds 3 Burpee DB DL 3 DB G2O
2 Rounds 3 Devils Press
Score type: Not Scored
Air Force One
100 Devils Press
What Makes This Workout Effective
Today’s For Time workout leverages high-intensity functional movements to challenge both cardiovascular capacity and core stability. By pairing compound lifts like the Devil’s Press with stability-focused movements, you will increase your metabolic rate and improve full-body coordination under fatigue.
Scaling Options
| Level | Reps | Dumbbell Loading | Movement Scale |
|---|---|---|---|
| Rx | 100 Reps | 50 lbs (M) / 35 lbs (F) | Full Devil’s Press |
| Intermediate | 80 Reps | 35 lbs / 20 lbs | Full Devil’s Press or Light Devil’s Press |
| Beginner | 50 Reps | 20 lbs / 10 lbs | DB Burpee + Dumbbell Ground-to-Overhead |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain proper form during the Plate G2O (Ground to Overhead)? A: Keep your core braced and a flat back as you lift the plate from the floor, using a powerful hip drive to press the weight overhead in one fluid motion.
Q: How should I scale the H/R (Hand-Release) Pushups if I can’t do them strictly? A: Drop your knees to the floor while ensuring your chest still touches the ground and your hands fully lift off the floor at the bottom of each rep.
Q: I’ve never done a Devil’s Press; where do I start? A: Start with a lighter pair of dumbbells than you think you need; focus on the rhythm of the burpee transition into the swing-and-press to build your confidence and technique.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136