The WoD is going to tire you out; you are trying to do a maximum number of reps for 5 minutes in a row. Because of this, the warm up is very light. You'll want to make sure you do a few reps of each exercise just to get the muscles loose, but otherwise, save your energy.
The most efficient way to do this WoD is to set up stations for each of the 5 exercises. When the 60 seconds are up, just move to the next station to get started on the next exercise. It's in your best interest to keep the stations fairly close to each other, since that'll give you more time to do your reps.
Warm Up
- 3 reps of air ball
- 3 reps of sumo deadlift high pull
- 3 reps of push press
- 3 reps of jump box
- 3 reps of dips
WoD
3 rounds of:
- 60 seconds of air ball (target: 40)
- 60 seconds of sumo deadlift high pull (target: 50)
- 60 seconds of push press (target: 50)
- 60 seconds of jump box (target: 25)
- 60 seconds of dips (target: 30)
- 60 seconds of rest
Exercises
- Air Ball
Grab a medicine ball you're comfortable with (highest weight is usually 16lbs, lowest is 10lbs). Hold the ball at chest level, and do a full air squat (go all the way down). As you come up, throw the ball up in the air. Ideally, you want to throw the ball up about 2 or 3 feet. Keeping your eyes on the ball, catch it at about chest level. That’s 1 rep.
In practice, most people don't stop when they catch the ball, and they go into the squat for the next rep in a fluid motion. So long as you keep a good lumbar curve in that process, that's okay. - 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. - Push Press
Grab two dumbbells (heaviest weight is usually 20 lbs). Hold the two dumbbells at about shoulder level. You can hold them with both your palms facing away from your body so that you could see both palms in a mirror, or you can hold them so your palms face inward toward your body & face each other (the "hammer fist" position).
Do a quarter squat, and press the dumbbells directly over your head as you come up. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Because you do a little bit of a squat, your legs generate most of the momentum to drive the weights up. It's still a "dip then drive" movement, so make sure you do that quarter squat to generate the power for your press.
Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position. - Jump Box
Set up a platform with stackable risers (highest anyone ever uses is 6 risers). Before you start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
Jump up on to the platform, and stand straight up once you're on it (you can also think of it as bringing your hips forward). You want both your feet to land flush on the platform. The idea is to not stay hunched over the whole time as you're doing your reps. Jump back down, and make sure your hips come forward as you're jumping down, too.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time. - Dips
Using the same set up that you had for the jump box, 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
Happy CrossFitting.
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