This was another one that I couldn't make, so I couldn't tell you finish times from first-hand experience. Still, this is one that starts out relatively simple, and then it kicks it into gear with the cash out. That's basically a Dirty 30 thrown in at the end, just for kicks. You'll need risers, a mat, and a pair of dumbbells for the WOD.
None of the exercises are likely to hurt you, but keep a good lumbar curve for the thrusters. For the first three sets of two minutes, you want to complete 100 step ups and then keep doing the second exercise until the two minutes are up. You could theoretically take it easy by going slow on the step ups, but that'd defeat the whole purpose of doing CrossFit. Don't cheat yourself.
WoD
In 2 minutes:
- 100 step ups
- As many thrusters as you can do
1 minute rest
In 2 minutes:- 100 step ups
- As many burpees as you can do
1 minute rest
In 2 minutes:- 100 step ups
- As many weighted lunges as you can do
1 minute rest
Cash out:3 rounds of:
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
Exercises
- Step Ups
Set up a platform with one 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. The faster you do this, the more it feels like a "quick feet" exercise.
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.
- Thrusters
You'll need two dumbbells for this. The traditional start has your knuckles facing away from you and the weights 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 dumbbells 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. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
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.
- Weighted Lunges
Hold the weights at your side, one on each side. You can also hold them on top of your shoulders, if that feels more comfortable. The idea is to weigh yourself down with the weights, so both ways work.
Do a lunge with either leg forward, and then do a lunge with the opposite leg forward. Both of your legs have to come forward for it to count as a single rep (we call this "right/left = 1" for short). Make sure that you bring your front leg forward far enough that your knee isn't farther forward than your foot; that puts undue stress on your knee. Also make sure to plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible.
- Sit Ups
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.
- Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks.
- 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
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