The warm up wasn't anything new, and it should be very familiar to you if you've been following along the last few weeks. You're going to need your shoulders for the thrusters, though, so make sure you fully extend your arms for the jumping jacks. If you need to warm up the shoulder muscles a little more, be sure to stretch them out. Your legs should be fine after the movements in the warm up.
For the WoD, the only new movement is the burpee broad jump. It's not that different from a regular burpee, but do a couple just to get the motion down. You're going to do enough of them that it shouldn't feel awkward to do those reps.
Warm Up
2 rounds of:
- 30 seconds of running in place
- 30 seconds of high knees
- 30 seconds of running in place
- 30 seconds of jumping jacks
WoD
4 rounds of:
- 25 thrusters
- 10 weighted lunges (right/left = 2)
- 10 burpee broad jumps
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 (highest anyone used was 25lbs, lowest was 10 lbs). Hold the weights up near your shoulders so your knuckles face away from you and the weights are resting against the upper part of your chest (this position is often called "racking" the weights).
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. 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. - Weighted Lunges
Use the same dumbbells that you used for the thrusters. 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. The idea is to weigh yourself down with the weights, so both ways work.
Do a lunge with either leg forward, and then do a lunge with the opposite leg forward. Each time one of your legs comes forward, that counts as a rep (we call this "right/left = 2" for short). 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. - Burpee Broad Jumps
Much like a regular burpee, it's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump forward.
If you're used to doing plain old burpees, the only difference is that the jump is horizontal instead of straight up and down. It almost forces you to be more explosive with your jump, so it's a slightly more difficult version of a burpee.
Scale down: Stand up and step forward instead of jumping forward. This is also useful if you have ankle or knee problems that make jumping problematic for you.
As always, happy CrossFitting.
11:31 (20lb weights)
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