For the WoD, as always, pay attention to your form.
Warm Up
2 rounds of
- 25 Jumping Jacks
- 5 Pushups
- 10 Mountain Climbers
- 15 Squats
WoD
5 rounds of
- 25 Single Dumbbell Thruster (left side)
- 25 Good Morning with bar
- 25 Single Dumbbell Thruster (right side)
- 25 Scissor Kicks on box (rt & lft =1)
- 25 Pushups on Box
Exercises
- 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. - Mountain 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." - Squats
Make sure that when you go down, your bottom ends up closer to the ground than your knees (this is called "breaking parallel"). If you have to do your squats slower to accomplish this, that's fine. 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. Scale down: If you can't squat that far, you should aim to end up with your thighs parallel to the ground at the bottom of your squat. - Single Dumbbell Thruster
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. - Good Morning
Grab a weighted bar. Most people usually use about 12 lbs, although the highest weight anyone uses is usually around 30lbs.
Stand with your feet about two shoulder-widths apart and rest the bar on your shoulders behind your neck. Keeping your legs locked, bend at the waist (as if you’re bowing), and keep your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep. Unlike the other variation of this exercise, there shouldn't be a bend to your knees during any part of this. - Scissor Kicks
Lie down on top of the platform you set up, facing up with your back against the platform. You want your legs to be parallel to your body, hanging off of the edge of the platform.
From that position, lift one leg so that it is several inches higher than your torso while keeping the other leg parallel to your torso. Bring your leg back down to the starting position. Now switch legs, and lift the opposite leg several inches higher. Bring your leg back down to the starting position to finish the rep (it's "right/left = 1").
In practice, most people do this quickly and make it a very smooth, continuous motion. There's nothing wrong with that, so long as you're still completing the full range of the motion. If you're barely moving your legs, you're not really getting the full effect of the exercise. - Pushups on Box
A normal pushup, but place your hands on the box and touch your chest to the box.
No comments:
Post a Comment