I haven't been going to class lately (my team sure does like to have mid-morning meetings), so I can't speak from personal experience for this WOD. Actually, Allan had to miss this one, too, but he forwarded the work out to everyone. With the exception of the snatch, most everything is a fairly straight-forward movement.
As is pretty common, the snatch is the movement you'll want to pay the most attention to for this workout. It's a complicated movement that's easy to mess up, and it can hurt you when done incorrectly. So, try to keep your form as clean as possible for that movement. Again, you don't want to hurt yourself.
Warm Up
- 50 jumping jacks
- 10 bottom downs
- 10 supermans
- 10 good mornings without bar
- 10 arm circles
WoD
10 rounds of:
- 10 single arm dumbbell snatches
- 10 goblet squats
- 10 sit ups
Exercises
- Bottom Down
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for a beat, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for a beat in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- 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 in a controlled descent. Letting your arms and legs drop to the ground can actually be bad for you, so try to avoid that. That's a single rep.
- Good Morning without Bar
Stand with your legs about shoulder width 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.
- Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Single Arm Dumbbell Snatch
You'll only need one dumbbell for this. Stand with your legs shoulder-width apart, with the weight on the ground in front of you. Bring the dumbbell straight up, and aggressively shrug your shoulders (this helps generate momentum). You want to pull it straight up, so your elbow should flare out with your forearm parallel to the ground as it gets close to your chest. Once the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. A couple of cues that can help are to keep your ear close to your arm, so that you are bringing the weight straight up and down. Secondly, think of the squat as an aggressive stomp/jump to get into the squat position and keep your weight back on your heels. You can also hold your off hand out in front of you to maintain your balance.
Also remember that you want a good lumbar curve at the bottom of that squat. Just because you have weight in your hands, you don't get to cheat on your form (arguably, it's far more important then). Once you're down at the bottom of your squat with the weight directly over your head, stand up. Remember to keep your arm locked the whole time. so that the weight is above your head. It's safe to bring the weight back down to finish the rep AFTER you have completely stopped moving your feet and you are in a standing position.
- Goblet Squat
Using the same dumbbell that you used for the snatch, hold it underneath your chin with both hands. Your elbows should be down, so that your forearms are perpendicular to the ground. From this position, do a regular squat. You have to go low enough that your elbows go between your knees. And like always, remember to keep a good lumbar curve and keep your chest facing forward as you do your squats.
- Sit Up
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way, but don't pull your neck forward or bend over as you do so. That releases the contraction of your ab muscles, so gives you less of a work out.
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