Be sure to stretch out your legs after you finish the warm up. You're going to be using them quite a bit for the WoD, and you don't want to tighten up unnecessarily.
For the WoD, use your weak hand for the first 5 rounds of dumbbell swings, then switch to your strong hand for the last 5 rounds. When you finish, cool down first (we walked a lap or two), and then stretch out. The idea is to get your heart rate down first. Once you've done that, go ahead and worry about stretching out your legs.
Warm Up
10 laps of:
- Grapevines along width of a basketball court
WoD
10 rounds of:
- Sprint the length of the basketball court
- Walking squats along the width of the basketball court
- Sprint the length of the basketball court
- Walking lunges along the width of the basketball court
- 10 Single-Arm dumbbell swings
Exercises
- Grapevines
Starting from a standing position, cross your right leg in front of your left leg, so that your right leg is farther left. Swing your left leg farther left, behind your right leg, so you're back to standing normally. You have essentially moved two steps to your left. Now cross your right leg behind your left leg, with your right leg again being farther left than your left leg. Uncross your legs again by moving your left leg one step to the left. Again, you've moved to the left another two steps. Repeat this from one side of the court to the other (about 50 feet). On the return, do everything in reverse, so that you are essentially taking steps to your right. You have to go from one side of the court to the other and back again for a single lap. - Walking Squats
The idea is pretty simple; do air squats, and after each one, take a step forward. Make sure you keep a good lumbar curve the whole time (you can tweak your lower back otherwise), and you bend at least far enough so that your thighs are parallel to the ground. - Walking Lunges
Make sure you go all the way down on your lunges, and keep going forward as you do them. 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. - Single Arm Dumbbell Swings
Just like a kettle bell throw, but with a dumbbell (guys used 15-25lbs, women used 10-15lbs). 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 until your arm is almost directly over 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.
As always, have fun. And if the weather is as nice where you are as where we were, enjoy the sun while you're out there.
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