This one was a modified version of the CrossFit Open (15.3). We didn't have access to pull up bars, so we left those out (like in the scaled division). We also didn't have somewhere we could throw medicine balls, so we did dummbell thrusters instead. It's the same rough motion, if you think about it. I think the highest anyone got was 4 rounds.
Also, if you know how to do double unders, you have to do those. Be honest about what you can do. If you can string together a few, do double unders for the WOD. If it's much more haphazard and you can only break one out every now and then, it's okay to stick to the singles. If you don't have a jump rope handy, then step ups are fine.
You're going to be using your legs a lot for this one. Make sure you're very good about stretching during the warm up. Both the bottom downs and the lunge to elbow are meant to stretch out your legs, so take your time with those. Otherwise, the exercises involved are mostly your body weight. Just keep a good lumbar curve when doing the thrusters (i.e., keep your chest up) so you don't do damage to your lower back.
Warm Up
2 rounds of:
- 50 single unders
- 10 bottom downs
- 5 lunge to elbows
- 10 good mornings without bar
- 10 arm circles
WoD
As Many Rounds As Possible (in 14 minutes) of:
- 50 dumbbell thrusters
- 100 double unders OR 200 single unders OR 100 step ups
Cash Out
4 rounds of:
- 25 sit ups
Exercises
- Single Unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
- 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.
- Lunge to Elbow
This starts like any other lunge: 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 front 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.
Once your lead leg is forward and your knees are bent, reach down with your arms and touch the elbow on the side that's lunging forward to the inside of your calf. If your right leg is forward, touch your right elbow to the inside of your calf. If you can actually reach your elbow to your instep (the side of your foot), do that since that'll make it harder. Try to balance without reaching down your off hand, but if you need to, put your off-hand down on the ground to stabilize yourself. Hold that for a couple of seconds.
Once you've gotten a good stretch out of the lunge, keep both feet where they are, and lean back. Your front leg will be fully extended and straight out, but your back knee will be bent, and you'll be sitting on your back foot. If your right foot is forward, you'd be sitting on your left foot. Since your front foot is still out in front, this pulls on/stretches your hamstring. Hold that for a couple of seconds.
Now you have to do the same thing on the other side to finish the rep. You have to do it once with each leg forward for a single rep (or "left/right = 1"). You can either walk forward, or rotate your body so that you are now facing the direction that used to be behind you. Either way, make sure you do the lunges on both sides.
- Good Mornings without Bar
Stand with your legs about shoulder width apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend your knees slightly, and bend at the waist (as if you’re bowing) while keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep.
- Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Dumbbell Thrusters
Grab a pair of dumbbells; this time around, you only need up to 10lbs (to simulate throwing a 20lb medicine ball).
Start with the dumbbells at your shoulders with your palms facing each other (towards your armpits) and your knuckles facing out away from your body. You're going to be doing this in the hammer fist grip this time around (your forearm and the dumbbell make a hammer that you could swing). This is the start, or "racked" position for this exercise.
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.
- Double Unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.
- Step Ups
Set up a platform with one riser on each side (basically, remove some risers from the platform you were using for the box jumps). Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
Finished 2 rounds and 48 thrusters
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