The warm up is really straight-forward, but be sure to stretch out afterward. You don't want to go directly from jumping rope to doing a ton of squats. If you really want, you can practice your double-unders a bit, but make sure you're actually jumping rope for the majority of the 4 minutes.
For the overhead squats, try to keep your form clean. We weren't lifting too much weight, but you don't want to build bad habits if you can help it. Also, it'll make it easier to do these movements with a higher weight if you do keep your form clean.
Warm Up
- Jump rope for 4 minutes (jump as quickly as you can for the last minute)
WoD
As Many Rounds as Possible in 20 minutes of:
- 5 push ups
- 10 sit ups
- 10 overhead squats
Exercises
- Push ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended. - 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. - Overhead Squats
Grab one of the body bars. Use the heaviest one you feel comfortable with (for most people, that's 12lbs). Standing, hold the bar over your head with your arms locked. Your arms should make a “Y” shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head. Do a squat, keeping your arms locked as you go down & come back up.
As always, have fun with it.
19 rounds
ReplyDelete