The warm up is fairly straight forward, but it's going to be heavy on your legs. So, make sure that you stretch afterwards. You're not going to do tons of leg exercises, but you don't want to cramp up in the middle of doing your sets. Also, burpees are bound to involve your legs, so it's not like you're going to ignore your lower body altogether.
For the WoD, you get to partake in one of the exercises I consider a dirty word: "Dirty 30." You have to do 3 sets of all 3 of the ab exercises every time it comes up, so it's roughly equivalent to doing 540 sit ups (270 the first time, 270 the second time). I wrote it out completely for simplicity's sake. Also, you are supposed to jump as high as you can on each burpee (I think Al just did that to remind you that it's not supposed to be easy).
Warm Up
5 rounds of:
- 30 seconds of running in place
- 30 seconds of high knees
WoD
- Dirty 30
3 rounds of:- 30 sit ups
- 30 elbows-to-knees
- 30 V-Ups
- 30 decline push ups
- 30 single arm thrusters (15 each side)
- 30 single arm dumbbell swings (15 each side)
- 30 burpees
- Dirty 30
3 rounds of:- 30 sit ups
- 30 elbows-to-knees
- 30 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. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. For these, come up so your torso is perpendicular to the ground. - Elbows-to-knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks. - 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 your bring your lower body up. You only have to touch your knees this way - Decline Push Ups
Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the highest is usually 6 risers). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep. - Single-Arm Thrusters
Grab a dumbbell (guys used 15-25lbs, women used 10-15lbs), and hold it near your shoulder in the "racked" position. Do a full air squat (if you can, go lower). As you come up, press the dumbbell over your head, until your arm is fully extended. Push the weight straight up & down, since any horizontal motion will put undue stress on your shoulder. 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 dumbbell and bring the weight back down before you start your next squat. You also want to keep a good curve on your lower back the whole time. - Single-Arm Dumbbell Swings
Just like a kettle bell throw, but with a dumbbell (guys used 15-25lbs, women used 10-15lbs). Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward until your arm is almost directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired, it's preferable to stop for a bit than to do these reps with bad form. - Burpees
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 3 inches off the ground.
If you're used to doing these, you're supposed to jump as high as you can on every single rep. The usual motion only requires clearing 2-3 inches off of the ground. In this case, go for max height.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
Although it's a little late, happy CrossFitting
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