The warm up was fairly light, but we were supposed to go as fast/hard as possible for the very last set of high knees. The end result is that you probably want to stretch out your legs after the warm up.
Warm Up
4 rounds of:
- 30 seconds of running in place
- 30 seconds of high knees
Technique
Push Press:
This exercise is meant to be done with a bar bell, but a weighted body bar will also work. Also, you'll end up doing a bunch of reps, so grab one that you feel comfortable with. The heaviest any of the guys used was 30 lbs, and the heaviest any of the women used was 12 lbs.
Start with the bar at shoulder level, with your hands roughly shoulder-width apart. You want your palms facing outward; that's the "racked" position. Ultimately, you want to press the bar directly over head so that the bar is vertically aligned with your spine. However, if you lift straight up, you'll hit yourself in the chin. So, the first thing to do is to move your neck/head backward. Keep your upper body still, but move your head. We actually did just that a few times to make sure people remembered to do that.
Next, do a quarter squat; we called it that because you're only going down about 1/4th of the amount as a legitimate squat. We actually did the quarter squat and then moved our heads back a few times to really reinforce the fact that you shouldn't hit yourself in the chin.
The next part is to press the dumbbells directly over your head as you come up. Again, make sure you move your head as you do that. Make sure to lift the bar directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. Because the bar is supposed to align with your spine, it should almost feel like you're holding the bar slightly behind you when you get to the top of your press.
Finally, bring the bar back down to the racked position to finish the rep. Put the entire motion together, and do a few reps to make sure it feels natural. You'll end up doing a ton of these anyway, so you want to try to clean up your form before you start getting tired.
WoD
4 rounds of:
- 50 push presses
- 25 incline push ups
- 100 platform steps
Exercises
- High knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down. - Incline push ups
Set up a platform with 1 riser on each side (you'll need the same set up for stepping on the platform). Do a push up agains the edge of the platform, making sure you touch your chest to the platform. Since it's only 1 riser, keep your form. If your chest doesn't touch the platform, it doesn't count.
Scale down: Do the push ups on your knees.
Scale down more: Do the push ups against a wall or a ballet bar. You'll have to push even less of your weight that way. - Platform steps
Set up a platform with 1 riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. Even though it's only 1 riser, make sure you look down as you're doing this. After a few rounds, your legs can feel tired enough where you'll slip if you're not careful.
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