2010.02.25

Today's work out is a variation on something we call "Push." The original is called that because all of the exercises require a pushing motion. Today, we added the jump box in just for fun. Finish times ranged from about 15 minutes to 25 minutes.

The warm up is fairly light, so you won't over exert yourself before the actual WoD.

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Warm Up

• Jump rope for 2 minutes

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WoD
5 rounds for time:

• 25 push press


• 25 incline push ups


• 25 dips


• 25 jump box

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Exercises

• Push Press
  We used two dumbbells (guys mostly used 20-25 lbs, women used 8-12 lbs). Start with the dumbbells at shoulder level, with your palms facing outward. That's the "racked" position. Do a quarter squat, press the dumbbells directly over your head as you come up. Make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. Bring the dumbbells back to beginning/racked position to finish the rep


• Incline push ups
  Set up a platform with risers (people used anywhere from 3 to 6). You'll need the same set up for your jump box, so use whatever you're comfortable with for jumping. Do a push up agains the edge of the platform, making sure you touch your chest to the platform. He called a few of us out on poor form, so keep yourself honest.


• Dips
  Same dips as always, do them off the end of your jump box. The prescribed way to do this is with your legs straight out in front of you
  Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. This makes the dips easier


• Jump box
  Set up the stackable risers with a platform on top of them (most people usually use about 4, 6 is the highest anyone ever goes). Before you jump on it, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
  Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time.

As always, have fun with it.