For the warm up, be sure to do the mountain climbers as prescribed. It actually ends up being a stretch of sorts when you add a horizontal component to the movement, so you don't have to stretch nearly as much after finishing the warm up.
Warm Up
3 rounds of:
- 30 jumping jacks
- 30 mountain climbers
- 30 V-ups
WoD
10 rounds of:
- 10 push ups
- 10 lunges (both sides = 1 rep)
- 10 good mornings without bar
- 10 jump box
Exercises
- Mountain Climbers
Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm. If you're used to regular mountain climbers, the only difference is that your legs don't move strictly back and forth. - 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. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Push ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended. - Lunges
Make sure you go all the way down on your lunges, and do a lunge on each side for a single rep. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support as you get tired, you can use your hands to push up off of your lead leg. - Good mornings without bar
Stand with your legs about two shoulder widths apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep. - Jump Box
Set up stackable risers with a platform on top of them (most anyone used was 6). 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, have fun with it.
14:57
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