You have 5 minutes to complete the warm up. If you finish in less time than that, use the extra time to stretch. If you don't complete the warm up in that much time, shake it off, and start in on the WoD. It's in your best interest to finish the warm up quickly, to give yourself a little bit of a breather.
For the work out, you'll want to make sure you do a full squat on the thrusters. Technically you should always be doing that, but pay special attention to your form today. You're only doing two exercises, so cheating on one of those two would be especially bad. Also, the goal is to finish in under 20 minutes.
Warm Up
3 rounds of:
- 5 push ups
- 10 sit ups
- 15 mountain climbers
WoD
10 rounds of:
- 10 thrusters
- 10 burpees
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. - 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 - Thrusters
Grab two dumbbells - most guys used 15lbs (highest anyone used was 20lbs) and most women used 12lbs. Hold the weights up near your shoulders so your knuckles face away from you (this position is often called "racking" the weights). Do a full air squat (if you can, go lower). As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders. Bring the dumbbell back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time. - Burpees
It’s a 4-step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & jump a couple of inches off the ground (touch your hands above your head).
As always, have fun.
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