For the WoD, as always, pay attention to your form.
Warm Up
- 25 Jumping Jacks
- 2 rounds of:
- 5 Pushups
- 10 Sit Ups
- 15 Mountain Climbers
WoD
- 8 rounds of: 20 seconds of Incline Pushups, 10 seconds of rest
- 8 rounds of: 20 seconds of Air Squats, 10 seconds of rest
- 8 rounds of: 20 seconds of Push Press, 10 seconds of rest
- 8 rounds of: 20 seconds of Scissor Kicks, 10 seconds of rest
- 8 rounds of: 20 seconds of Step ups, 10 seconds of rest
Exercises
- Pushups
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. - Situps
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. - 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." - Incline Pushups
Set up a platform with stackable risers (minimum of 4 risers, the most anyone usually uses is 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Keep yourself honest about your form even when you're tired, it's easy to not go all the way down on these reps. - Overhead Squats
Grab a weighted bar; most people used one of the body bars (10-12lbs), but the highest anyone used was 30lbs. Standing, hold the bar over your head with your arms locked. Your arms should make a “Y” shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head. Do a squat, keeping your arms locked as you go down & come back up. - Dumbbell Push Press
Grab two dumbbells (heaviest weight is usually 25 lbs) or a weight bar. Hold the two dumbbells at about shoulder level. Hold them with both your palms facing away from your body so that you could see both palms in a mirror, so that the weights are "racked" against your chest.
Press the dumbbells straight up (DO NOT do a quarter squat - we usually do, but this time we didn't). At the top of the motion you want your arms fully extended.
Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position. - 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. - Step Ups
Set up a platform with 1 riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep.
Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
For the warm up, just go twice as fast for the "double time" portions. It's the exact same motion, just done quicker. You'll want to stay light on your feet (try to avoid having your heels hitting the ground) to make this easier.
As always, have fun with it.
No comments:
Post a Comment