The warm up was mostly intended to get your blood pumping, but be sure to do the stretches/movements for the upper body. Those are the muscles you're going to be using for the WoD, so you want those to be ready.
For the WoD, you're isolating one side for 5 rounds at a time. For the first 5 rounds, do the weighted lunges and the single-arm high pull on your weak side. Then for the next 5 rounds, switch to your strong arm/leg. It makes it a little bit easier this way, but it also prevents you from bad form as a result of compensating with the other arm/leg.
Warm Up
- 60 seconds of jumping jacks
- 60 seconds of front-back jumping jacks
- 60 seconds of high knees
- 60 seconds of arm circles (both directions)
- 30 seconds of shoulder shrugs
WoD
10 rounds of:
- 10 incline push ups
- 10 dips
- 10 weighted lunges
- 10 single-arm high pull
Exercises
- Front-back jumping jacks
Start with one leg in front of the other, then alternate. Jump back and forth between the two positions. As you do so, bring your arms up as if you were doing regular jumping jacks. It really is just like a jumping jack, the only real difference is that your legs move forward & backward instead of side-to-side. - 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. - Arm circles
Extend your arms away from your body, so you're extending them to your full wingspan. Make small circles with your arms, so that you're rotating your shoulders. Do this in both a clockwise and counter-clockwise motion, so that you fully warm up & stretch the muscles - Shoulder shrugs
It's just like it sounds, except you want this to be a quick motion. You do this to build a little bit of muscle memory, since you're essentially doing the exact same thing for a bunch of lifting motions (snatch, clean & jerk, high pulls, etc.) - Incline Push-ups
Set up a platform with stackable risers (the most anyone used was 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Try to keep yourself honest about your form even in the later rounds when you're tired. - Dips
Use the same platform that you used for the incline push ups. Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier - Weighted Lunges
Grab a single dumbbell (most guys used 15lbs, most women used 12lbs). Hold the weights at your side, or on top of your shoulder, if that feels more comfortable. Do a lunge so that the knee that touches the ground is on the same side as the weight you're holding. Make sure that you plant the heel of the leg that comes forward, and bring the knee of the back leg as close to the ground as possible. That's a single rep. Since we were isolating muscles, you only have to do reps on that side for this round. - Single-arm High Pull
This motion starts out very much like a dumbbell swing, if you're used to that. Use the same dumbbell that you used for the lunges. Do a squat, and keeping a good lumbar curve, 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/outward away from your body. Before the weight gets above your waist, pull the dumbbell straight back, as if you're pulling it toward your shoulder. The weight should finish at about shoulder level. Put the weight back down to finish the rep. If you do the motion correctly, the weight will swing away from you a little bit on each rep, so that you're not just pulling the weight straight up and down.
As always, have fun with it.
11:33
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