I had a meeting, so I had to miss this one. When I saw it, I was suddenly just a little glad that I did have to miss it. Put it this way, the very first thing you do is 100 box jumps. You are going to have some sore legs when finish this one. Also, if you manage to finish the entire set, then just start again in reverse. So, after you finish the last 20 dumbbell thrusters, do another 20 dumbbell thrusters. Then do 40 dumbbell snatches, follow that with 60 push ups, etc. If you are even more of a bad ass and manage to finish this twice through, start all over from the beginning. Also, if you do that, I want to be your friend because you are clearly doing something right.
You shouldn't have too many exercises to worry about this time around, but try to be good about the dumbbell snatches and the thrusters. You're holding weight over your head, and it's always wise to have good form when you do that.
WoD
As Many Reps As Possible (in 20 minutes) of:
- 100 box jumps
- 80 sit ups
- 60 push ups
- 40 single-arm dumbbell snatches
- 20 dumbbell thrusters
Exercises
- Box Jump
You'll need a platform with risers; the most I've seen anyone use is 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 hips should be pushed forward once you're standing on top of the box.
Scale down: Step 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.
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Make sure you touch the ground when lying down/leaning back, and touch your heels when you come up. 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.
- Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- Single Arm Dumbbell Snatch
You'll only need one dumbbell for this (I usually see people use 15lbs). Stand with your legs shoulder-width apart, with the weight on the ground in front of you. Squat down and reach down to grab the weight; don't bend over to grab it. Bring the dumbbell straight up, and aggressively shrug your shoulders (this helps generate momentum). You want to pull it straight up and jerk your hips forward. The momentum from your lower body will actually help drive the weight up, so that you're not actually lifting the weight with nothing but your arms.
Your elbow will actually 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.
- Dumbbell Thrusters
Grab a pair of dumbbells; everyone used at least 10lbs but there were also quite a few people who grabbed 15lb dumbbells. Start with the dumbbells at your shoulders with your palms facing outward away from your body (if you were looking in a mirror, you'd see your palms).
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 weights over your head, until your arms are fully extended. Push the dumbbells 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 weight back down before you start your next squat, and keep a good curve on your lower back the whole time.
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