This WOD had an incredible simple structure. Of course, knowing CrossFit, that meant that you had to do a whole bunch of reps, as fast as you could. Note that this was technically two short WODs, since you can stop for a couple of minutes after finishing the thrusters (in a class setting, you'd wait for everyone to finish).
WoD For time:
- 100 thrusters
- 100 hollow rocks (back and forth = 1)
Exercises
- 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.
- Hollow Rocks
Start by laying down on your back. Extend your arm and legs straight up towards the ceiling. Now rock forward and back on your butt. Do not let your hands or feet touch the ground. You should aim to get to a 45 degree angle with either your hands or feet. Forward and back is 1.
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