For the warm up, the important part is to warm up the muscles in your shoulders. If that means you do push ups at a slow rate, so be it. It's not about banging out as many reps as possible, though there's absolutely nothing wrong with that, either.
The ab section in the middle of the WoD is commonly referred to as the "Dirty 30," so I labeled it that way. For the sake of simplicity, I wrote out all of the exercises in the Dirty 30, but you'll notice that it boils down to 3 rounds of ab work, with each round being 30 sit ups, 30 knees-to-elbows, and 30 V-ups.
Lastly, you'll need the same riser/platform set up for both the jump box and the air squats. The important part is actually the air squats - you want to make sure that the platform is low enough that your thighs are parallel to the ground when your bottom touches the platform. That actually means you might jump with fewer risers than usual; that's okay.
Finish times ranged from about 13 minutes to 20 minutes.
Warm Up
3 rounds of:
- 30 seconds of jumping jacks
- 30 seconds of push ups
WoD
- 50 jump box
- Dirty 30
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
- 50 air squats with platform
- 50 overhead presses OR 50 push jerks OR 50 push presses
Exercises
- Push ups
Bring your chest to the ground for as many of these as possible
Scale down: Do them on your knees
Scale down more: Use a wall or a ballet bar to push off against. Since you’re doing them at an angle, you’re not pushing your entire body weight that way. - Jump box
Set up the stackable risers with a platform on top of them (most people used 4 or 5). Again, the number of risers should be determined by your air squat, not how high you want to jump. 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. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work. - Elbows to knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks. - V-Ups
Lie on your back, putting our hands parallel to the ground “above” your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a “V” shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Air squats with platform
Use your platform as a guide to how deep you have to squat. To test this, do one squat so that at the lowest part of your squat, your bottom touches the platform. At this point, your thighs should be at least parallel to the ground (you can squat farther down than parallel, but it's not required).
You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - Overhead press
Grab two dumbbells that you can comfortably press over your head. The guys used between 15 and 25lbs, most of the women used between 10 and 15lbs. For this exercise, the "racked"/starting position is you holding the two weights slightly above shoulder level. You want to hold them as if you were doing a hammer curl; that means the grips to the two dumbbells will be parallel to each other and the knuckles on your hands will be facing inward towards your torso.
From the racked position, raise the two dumbbells straight up until your arms lock. Tuck your elbows in so that when you raise the dumbbells, they go straight up and down. If your elbows flare out, you'll be working different muscles. Bring the dumbbells back to starting position to finish the rep. - Push jerk
Start from the same racked position as the overhead press: holding the two dumbbells slightly above shoulder level with the grips parallel to each other and your knuckles facing inward towards your torso.
From there, do a quart squat. Do a small hop, shoot the dumbbells straight up, and land in a quarter squat position. The idea is to land so that you have the weights raised above your head with your arms locked, and your body in a quarter squat position. In a way, you're almost trying to get your body under the weights rather than trying to get the weights above your head. From there, stand up with the weights still above your head. Finally, bring the weights back down to the racked position to finish the rep. - Push press
Start in the same racked position as the other two presses: holding the two dumbbells slightly above shoulder level with the grips parallel to each other and your knuckles facing inward towards your torso. If you really want, you can rack them so your knuckles/palms face away from your body.
Do a quarter squat, and press the dumbbells directly over your head as you come up. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Because you do a little bit of a squat, your legs generate most of the momentum to drive the weights 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
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