Make sure after the warm up to open up your hips and to stretch.
I had to leave early, so I am not sure what the times are, but people were going on about 20-25 minutes when I left.
For the WoD, as always, pay attention to your form and have fun!
Warm Up 2 rounds of
- 20 Jumping Jacks
- 20 Good Mornings
- 20 Mountian Climbers (rt/lft = 1)
WoD 5 rounds of
- 10 Single Hand Dumbbell Swing (right then left - a total of 20)
- 20 Burpees
- 30 V-ups
- 40 Dips
- 50 Jump Box
Exercises
- Good Mornings without Bar
Stand with your legs about two shoulder widths apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep. - Mountian Climbers
Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
Both of your legs have to come forward one time to complete a single rep. For simplicity's sake, we describe that as "right/left = 1." - Single Hand Dumbbell Swing
Just use one dumbbell - and go heavy (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. - 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 2 inches off the ground.
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. - 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. - Dips
Set up a platform with 4-5 risers on each side (when your butt is on the floor, you want your arms are parallel to the floor). 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. - Jump Box
Set up a platform with stackable risers. Shoot for at least 4 risers; the most anyone uses is usually 6 risers. 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.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your butt shouldn't be sticking out at all and your hips should be pushed forward.
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.
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