I missed this WOD, but luckily Al sent it to me, so here it is.
This one heavily emphasizes exercises using the platform, so be absolutely sure that it's stable before you put your weight on it. For both the box jump and the handstand push ups, you're going to be relying on it to hold your weight, so you really don't want it to be loose or unstable. Other than that, you're going to work your legs (box jumps, lunges, burpees, squats) and your chest (a bunch of push ups), so be sure the muscles in those areas are loose.
Warm Up
- 20 seconds of jogging in place
- 20 seconds of high knees
- 20 seconds of butt kickers
- 12 second elbow to knee lunge
- 5 downward to upward
- 10 push ups
- 10 sit ups
- 10 air squats
WoD
- 15 hand stand push ups (HSPU) on risers (6 levels)
- 10 box jumps
- 15 burpees
- 20 lunges (right/left = 1)
- 25 goblet squats
- 75 hand stand push ups
- 20 box jumps
- 15 burpees
- 10 lunges (right/left = 1)
- 5 goblet squats
Exercises
- High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down.
- Butt Kickers
Run in place, and as you do so, kick your heels up against your butt (hence the name). It's sort of like the opposite of high knees, in a way.
- Elbow to Knee Lunge
Bring your right leg forward to do a lunge, and drop your left knee to the ground (you'll need the support). From that position, try to touch your left elbow to the instep of your right foot. You'll feel a stretch in both the inside of your thigh and your quad as you do this. In this case, you want to hold the stretch for 12 seconds on this side. Stand up, and then reverse everything (left leg forward, right knee on ground, right elbow to left instep) for another 12 seconds.
- Upward to Downward
This is basically a "judo pushup" if you've ever heard of that. If you're familiar with yoga at all, the starting position should look like the "downward dog." Regardless, the starting position is very similar to the static inchworm: start standing and reach down with your hands several feet in front of you. It's a lot like a push up position with a noticeable bend at the waist (your butt will be a bit higher in the air than your chest or lower body).
Lower your head towards the ground, then lower your chest and bring it forward in the same motion. It's not a straight up and down motion like a regular push up, it's more of an arc. You should also keep your lower body off the ground at all times. Continue the arc by straightening your arms and elevating your torso. When you finish the arc, your torso/chest should be facing forward with your lower body parallel to the ground. Now have your body travel the arc in reverse to complete the rep.
- Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- 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.
- Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. 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.
- Hand Stand Push Ups (HSPU)
Set up a platform with 6 risers on each side. You're going to rely on this to hold a good portion of your weight, so be absolutely sure that it's stable. Normally these are done by doing a full hand-stand, but since you might not be able to do that, instead you'll approximate it by using the platform (think about it: the more levels you put on the platform, the closer you are to doing a hand stand).
Put your feet up on the platform, and put your hands down on the ground to support your weight (at this point, your hands should be the only part of your body touching the ground). From that position, do your push ups. Remember, you have to bring your chest to the ground for every rep, and you have to fully lock out your hands at the top of the push up.
- Box Jumps
Use the same platform as for the hand stand push ups. 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 hips should be pushed forward once you're standing on top of the box.
Scale down: Jump up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg comes down off of the platform first. For today's WOD, the only people who were allowed to step up were people with medical conditions or injuries. Everyone else had to jump up.
- 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.
- Lunges
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. 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. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, you have to bring both legs forward one time in order to get credit for a rep (or, "right/left = 1" for short)
- Goblet Squats
Grab a single dumbbell (most people usually use 15lbs), and 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.
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