Given that, you'll want to go light with your warm up. As a quick procedural aside, we're going to focus on the WoD, so the plan is to avoid posting a prescribed warm up (previous posts have a bunch if you really want suggestions). That said, if you choose to warm up with something like burpees, you're nuts.
Remember, you're doing 50 reps of a bunch of exercises in a row. Many of these are going to tax your legs, so be absolutely sure to stretch your lower body before you start. It's also a good idea to stretch out once you're finished.
WoD
Filthy Fifty
- 50 Jump Box
- 50 Air Squats
- 50 Single Arm Dumbbell Swings (25 on each side)
- 50 Lunges (Right/Left = 2)
- 50 V-Ups
- 50 Dumbbell Push Press
- 50 Supermans
- 50 Thrusters
- 50 Burpees
- 50 Jumping Jacks
Exercises
- 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. - Air 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 Arm Dumbbell Swings
Just like a kettle bell throw, but with a dumbbell; guys tend to use 15-25lbs, women tend to use 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. - Lunges
Make sure you go all the way down on your lunges. In this case, each time one of your legs comes forward, that counts for one rep (or "right/left = 2," for short). Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. - V-Ups
Lie on your back, putting your 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. Because you're lifting less weight with your abs, it takes some of the strain off of your core. - Dumbbell Push Press
Grab two dumbbells (heaviest weight is usually 25 lbs), and hold them at about shoulder level. Hold them with both your palms facing away from your body so that you can see both palms in a mirror. In a sense, the weights are "racked" against your chest.
Press the dumbbells directly over your head as you come up. Do NOT do a quarter squat; we've done them that way in the past, but not this time. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out.
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. - Superman
Lie face-down on a mat, with your arms outstretched in front of you on the ground. Simultaneously raise both your arms and legs a few inches off of the ground. Bring your arms & legs back down to the starting position. That's a single rep. - Thrusters
Use the same weights that you were using for the push presses. 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. - 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.
As always, happy CrossFitting (it's been far too long since I've said/typed that).
Almost forgot to post my time - 32:41. Good reminder how far I need to go to get back in serious shape.
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