The individual WoD was an AMRAP (As Many Rounds As Possible) one, only we limited ourselves to 10 minutes instead of the usual 20 minutes. The highest score was 14 rounds, but several people finished with over 10 rounds.
For the warm up, you're really just trying to work your legs. As a result, be sure to stretch your legs after you finish the warm up. A good number of the exercises in the team WoD use your legs, and you'll want those muscles to be loose for those exercises.
Warm Up
3 rounds of:
- 30 seconds of running in place
- 30 seconds of high knees
WoD
WoD #1 (Team WoD):
- 250 Thrusters
- 250 Sit Ups
- 250 Lunges (Right/Left = 2)
- 250 Push Ups
- 250 Air Squats
- 250 Jump Box (4 levels)
WoD #2 (As Many Rounds As Possible in 10 minutes):
- 5 Dumbbell Swings
- 10 Dips
- 15 V-Ups
Exercises
- High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down - Thrusters
Grab two dumbbells (most guys used 15lbs, and most women used 10 lbs) and set up your platform with 4 risers on each side. Standing in front of your platform, hold the weights up near your shoulders so your knuckles face away from you (this position is often called "racking" the weights). Do an air squat so that your bottom touches the platform. 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. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way so that your torso is perpendicular to the ground. - Lunges
Make sure you go all the way down on your lunges. In this case, each time one of your legs comes forward, that counts for one rep (or "right/left = 2," for short). Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. - 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. - Air Squats
Use the platform you set up for your thrusters, and stand in front of it. Make sure that when you go down, your bottom touches the platform. This will guarantee that you go down at least far enough so that your thighs are parallel to the ground.
Regardless of how far you squat, you want to keep your weight on your heels the whole time. That will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - Jump Box
Use the same platform that you set up for your thrusters. Before you even 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.
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. - Dumbbell Swing
Just use one of the two dumbbells you already used for the thrusters (most guys used 15lbs, most women were using 8-10lbs). Grab it with your strong hand, wrap your off-hand around your strong hand. You want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arms locked. Because it's a light weight, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back. - 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 - 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 you're bringing them up. This means your abs have to lift less weight, so it's a little easier.
As always, happy CrossFitting.
10 rounds (for the second WoD)
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