The warm up is straight forward, but you're going to be at it for a while. So make sure you cruise during the warm up, and stretch out your legs after you finish with the rope. You have to do 100 step ups right after that; even though it's only 1 step, make sure you don't cramp up.
The WoD was about isolation, so grab a single dumbbell that you feel comfortable with. You're going to be using that bad boy for a while. Also, it helps to use your weak hand for the first set of reps. It's a bit psychological, but most people find that being half done and then moving to your strong hand helps with finish times. Speaking of which, average finish time was about 30 minutes, so plan accordingly.
Warm Up
- 4 minutes of jumping rope (single-unders)
WoD
- 100 step ups
- 25 single arm push presses (weak hand)
- 25 single arm push presses (strong hand)
- 25 single arm dumbbell swings (weak hand)
- 25 single arm dumbbell swings (strong hand)
- 25 Bent over row (weak hand)
- 25 Bent over row (strong hand)
Exercises
- Step ups
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 while, your legs can feel tired enough where you'll slip if you're not careful. - Single Arm Push Press
Grab a single weight (12lbs for guys, 8 lbs for women). Hold the weight up near your clavicle (shoulder, essentially), with your palms facing away from you. That's the “racked” position.
Do a quarter squat, and press the dumbbell directly over your head as you come up. At the top of your motion, you want your arm to be fully extended and your legs completely straightened out. Your legs should generate the momentum to drive the weights up, not your arm. 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 dumbbell back to beginning/racked position to finish the rep.
For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. So long as you fully extend the dumbbell and keep a good curve on your lower back, that’s fine. - Single Arm Dumbbell Swing
Just like a kettle bell throw, but with dumbbells. Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward, stopping 45 degrees above your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired, it's preferable to stop for a bit than to do these reps with bad form. - Bent Over Row
Using the same dumbbell, kneel on top of your platform. You want the hand holding the weight to be hanging over the side of the platform. Bend forward until your back is flat (like a table top). Start from the bottom and pull the weight up to chest level. Bring it back down to the bottom to finish the rep.
As always with these WoD's, have fun.
No comments:
Post a Comment