The warm up is actually on the lighter side, but you only have 5 minutes to complete it. If you finish early, spend the time stretching your legs and warming up your shoulders. Pretty much everything you do is going to work your legs, and the split jerks can also wear down your shoulders. So, don't go into the WoD with those muscles cold.
For the WoD itself, you'll need both a weighted bar and a pair of dumbbells. You'll want to be careful about your lower back for a lot of these exercises. Even the sumo deadlift high pull can make your back sore if you aren't careful about your form (doing 150 of them doesn't really help matters any).
Warm Up
3 rounds of:
- 10 push ups
- 15 mountain climbers (right/left = 2)
- 20 jumping jacks
WoD
3 rounds of:
- 50 sumo deadlift high pull (SDHP)
- 40 good mornings
- 30 split jerks
- 20 weighted lunges
- 10 jumping jacks
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.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - 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. For these, you count one rep for every time one of your legs comes forward (or, "right/left = 2," for short). - Sumo Deadlift High Pull (SDHP)
Grab a weighted bar; most people used the 12lb body bars. It's up to you how far apart you hold the bar, but it should be no more than shoulder-width apart. Keep your feet about 1.5 shoulder widths apart, and do a squat. Keep your hands between your legs, so that the bar is off the ground about as high as the middle of your shin. Come up from the squat, aggressively shrugging your shoulders as you do that (it might seem a little silly, but with heavier weight, the shoulder shrug is important to help drive the momentum). Finish by bringing your hands/bar to about your chin. This is one of the few times that you want your elbows to flare out to the sides; it should look like your forearms are roughly parallel to the ground. Bring the bar back down to a standing position to finish the rep. Realistically, most people go right into the next squat/high pull; that's okay, so long as you don't compromise the curve in your lower back to do so. - Good Mornings
Use the same bar that you had for the SDHP. Standing, rest the bar on your shoulders behind your neck. Keep your feet about shoulder-width apart, and keep your legs locked. 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. Come back up to standing to finish the rep. Notice that this variation doesn't require a bend to your knees. - Split Jerks
Grab two dumbbells; the heaviest anyone used was 20lbs, lightest was 8lbs. The first thing you want to do is take a step forward. Whichever leg you brought forward is the one you're going to want to have in front when you "land" during this rep, so keep that in mind.
Hold the two dumbbells at your shoulders, in a hammer fist position (the palms of your hands should both facing inward towards your body). In a nutshell, this is a "dip drive dip" movement.
The first part is to do a very slight squat (that's the first dip). When you come up from that, you want to do that very aggressively and press the weights directly over your shoulders (that's the "drive" part). It's almost like you're jumping, because you want that violent a motion. You also want to rotate your hands as you press the dumbbells, so that your palms end up facing away from your body. If you're facing a mirror, you should be able to see your palms in the mirror.
The last important part is that you don't want to be flat footed when you land. Instead, you want to land so that there's a slight bend in your knees (that's the last "dip"). It helps some people to think about about getting under the weight before it gets to the top. In this case, because it's a "split" jerk, you want your legs to land with one leg forward and one leg back. If your left leg is the one in front, you want it at 11 o'clock, and your right leg at 5 o'clock. If your right leg is in front, you want that leg at 1 o'clock, and your left leg at 7 o'clock. Either way, you want to make sure that your legs aren't locked when your arms are fully extended and your feet hit the ground.
Still holding the weights over your head, move your feet so that you're now directly under the weights. Usually this takes a step with each leg, so we'll refer to it as the "step step" portion of the movement. Remember, you don't want to lower the weights as you're adjusting your feet. Once you're done moving your feet, THEN you can bring them back down to the starting position. That's one rep. - Weighted Lunges
Hold the weights at your side, one on each side. You can also hold them on top of your shoulders, if that feels more comfortable. Do a lunge with either leg forward, and then do a lunge with the opposite leg forward. That's a single rep. The idea is to weigh yourself down with the weights. Make sure you plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible.
As always, have fun.
19:38 (20lb dumbbells, 12lb body bar)
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