The warm up is mostly concentrated on your legs, so be sure to stretch out after you finish. Particularly given the squats and jumping you'll have to do for the WoD, you'll want to make sure you don't just go right into the WoD.
For the WoD, it's also heavily concentrated on the legs. The sit-stands may not seem like they're a leg exercise, but you end up using your legs to lift yourself off the ground.
Warm Up
2 rounds of:
- 30 seconds of jogging in place
- 30 seconds of jumping jacks
- 30 seconds of high knees
WoD
As Many Round As Possible (in 20 minutes) of:
- 5 sit-stands
- 10 air squats
- 15 jump box (5 risers)
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. - Sit Stands
You'll need one dumbbell for this. Most of the guys grabbed a 15 lb weight, many of the women grabbed a 10lb weight. Believe it or not, a little bit more weight is helpful for this exercise.
Lie down on your back, holding the weight parallel to the ground with your arms fully extended "above" your head (if you were standing, the weight would be directly above your head). Keep the soles of your feet flat on the ground. Aggressively swing/throw the dumbbell in front of your legs, and then stand straight up. The momentum from swinging the dumbbell will help with this motion, so make sure you really swing the dumbbell hard (this is also why a little more weight helps). Standing up is going to be all legs, though. Go back down to lying down to finish the rep. It might feel like an awkward motion, but the momentum of swinging the dumbbell really helps to complete the motion. - Air Squats
Make sure that when you go down, your thighs are 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. - Jump box
Set up 5 stackable risers with a platform on top of them. 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, to help prevent injury.
Jump up on to the platform, and stand straight up once you're on it (you can also think of it as bringing your hips forward). You want both your feet to land flush on the platform. The idea is to not stay hunched over the whole time as you're doing your reps. Jump back down, and make sure your hips come forward as you're jumping down, too.
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 with these WoD's, have fun.
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