Did you know that the CrossFit Games Open is going on right now? If you've never heard of it before, it's a tournament of sorts open to anyone and everyone. They release a series of work outs, and people submit their score on that particular work out. There's a leader board and everything. Now, if you're curious why I'm bringing all of this up now, it's because this little fact is about to affect your life. You are about to do a modified version of one of the Open workouts (14.3, to be precise).
You're probably not going to finish the round of 35 before the 8 minutes are up, but if you do, keep adding 5 deadlifts while keeping the number of box jumps static (e.g., always do 15 box jumps after your deadlifts). I cut it off after 35 for the sake of space.
Now, the usual rules apply: form is key. You're going to be doing a lot of deadlifts, so don't wreck your back by doing them wrong.
WoD
As Many Reps As Possible (in 8 minutes) of:
- 5 deadlifts
- 15 box jumps
- 10 deadlifts
- 15 box jumps
- 15 deadlifts
- 15 box jumps
- 20 deadlifts
- 15 box jumps
- 25 deadlifts
- 15 box jumps
- 30 deadlifts
- 15 box jumps
- 35 deadlifts
- 15 box jumps
Exercises
- Dead Lift
Grab a barbell and weight it as heavily as you can (the most I usually see is around 60lbs). Place the barbell on the floor pretty much right in front of your feet (with a full Olympic bar, you'd put your feet right underneath the bar). Stand with your feet about shoulder-width apart, and bend your knees slightly (about 20 degrees) to reach down to grab the barbell. You want your hands on the outside of your legs/knees, and you want to start with the barbell to be high enough off the ground to be about halfway up your shin (this is about the same height as an Olympic bar resting on the ground with 45lb plates on it). Keeping your head up and your chest facing forward, lift your torso a few inches until the barbell almost hit your knees. Your arms shouldn't bend at the elbows, you're just lifting your upper body with the weight conveniently attached to the upper body. Also, the weight should move in a straight vertical line, with no horizontal motion. It can help to think about it as if you're trying to skin your shins with the weight.
Once the barbell is at about your knees, pop your hips forward to generate some more momentum. At the same time, contract your shoulder blades towards each other. This will naturally pull the weight up even more (again, in a straight line). You should be standing straight up with your chest out at the top of the movement. Even though it looks like you're pulling the weight up using your biceps, you should try to avoid pulling up with your arms. That actually decreases the amount of weight you can lift in the long run, and it's bad form.
- 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.
No comments:
Post a Comment