Al had to miss this class, so he sent out the WOD before then. It's a pretty typical CrossFit work out: a bunch of deadlifts, and a bunch of push ups. Given that, make sure you warm up your legs before you start. You're going to need them to do the deadlifts.
Along those lines, be mindful of your form when doing those deadlifts. You can tweak your back doing them wrong, and you are going to do a bunch of reps. That's a lot of opportunities to hurt yourself if you're not careful. So be careful.
Warm Up
2 rounds of:
- 25 jumping jacks
- 5 T push ups
- 10 bottom downs
- 10 good mornings
- 10 deadlifts
WoD
As Many Rounds As Possible (in 20 minutes) of:
Exercises
- T Push Ups
Drop down in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep.
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Good Mornings
Grab a bar and weight so that you can do a lot of reps with it (~45lbs is pretty common). Standing, rest the bar on your shoulders behind your neck. You'll want to squeeze your shoulder blades together, and keep your hands slightly wider than shoulder-width apart. Keep your feet about shoulder-width apart, and keep your legs locked. Bend at the waist (as if you’re bowing), keeping your eyes forward. Your back needs to be flat as you do that, and you should finish so that your back is parallel to the ground. Come back up to standing to finish the rep. Notice that this variation doesn't require a bend to your knees.
- Deadlifts
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.
- Hand Release Push Ups
Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier.
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