For the warm up, the idea is to try to practice double-unders. If you absolutely can't do any, go ahead and switch to single unders. In that case, though, focus on keeping a steady, unbroken rhythm. That'll help build you up to the double-unders.
The WoD required an exercise that we don't do often, so be sure to practice doing a couple of reps before you really get into it. It's not a technically challenging motion, but it'll feel odd if you've never done it before.
Warm Up
- 4 minutes of double-unders
WoD
- 50 man makers
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. - Man Makers
Grab two dumbbells (most people usually use 10-15lbs). Start standing, with one weight at each side. Squat down and, still holding the weights, put the weights on the ground a little bit wider than shoulder-width apart. Kick your legs back into a push up position. Do the push up. Staying in the push up position, do a one-armed row with your weak hand (i.e. lift one dumbbell off the ground to about your chest while keeping the other dumbbell on the ground). The elbow of the hand that’s lifting should end up behind your back when you do this; otherwise, you’re not lifting high enough. Do another push up. Do a one-armed row with your strong hand. Jump back to squatting position, and then stand to the starting position. That’s one rep. You’re holding on to the weights the whole time, so the push-ups are a bit deeper than usual, and the rows add extra fun. Also, there is no scale down for this, just go slower as they start getting harder.
As always, have fun with it.
13:49
ReplyDeleteI substituted Annie for the warm up (11:24).