The warm up was about practicing double-unders again, so bring a rope. People are starting to figure out how to do it, so I wouldn't be surprised if we started seeing double-unders as part of the WoD's in the near future.
As for the WoD, the push up on the stability ball is a new exercise. Getting into position to do them takes a little bit of getting used to, though, so try it out a few times before you start the WoD. Some people found they needed a bit of space, so that they could throw their abdomen on top of the ball & then use their hands to "walk" forward into position.
Warm Up
- 5 minutes of double-unders
WoD
5 rounds of:
- 10 stability ball push ups
- 10 V-ups
- 10 dips
- 10 squat jump box
Exercises
- Double-Unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off. - Stability Ball Push Ups
Grab one of those big inflatable stability balls, and prop your feet on top of the ball. You can either rest your feet or your knees on the ball, but you have to bring your chest as close to the ground as possible for every single rep. Much like doing push ups on your knees, it's easier if you rest your knees/thighs on the ball instead of your toes (you push less weight that way). However, doing this on a medicine ball forces your core to work to stabilize your body at the same time.
If you don't have a stability ball handy, you can re-use the platform from the dips & squat jumps. However, this should only be a last resort, because it means you end up working much different muscles as a result. - 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 - Dips
Set up a platform with risers; the most anyone used was 6. 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 - Squat Jump Box
Standing behind your platform, do an air squat. Make sure you go all the way down, so your thighs are parallel to the ground (or deeper than that if you can). As you come up from your squat, jump up on to the platform. Jump off of the box, and go back to standing to finish the rep.
In practice, you can start the very next rep in the same motion. When you jump off, go down directly into the squat for the next rep. If you do this, make sure to keep a good lumbar curve on your squat. You don't want to start leaning over, as that can strain your lower back after enough repetitions.
Scale down: Step off the box instead of jumping off. It's a little easier on your legs that way.
As always, have fun with it.
5:59
ReplyDelete5:50, I wish it was 5:30 ;) maybe next time around I will take 20 seconds of my time.
ReplyDelete