This one was actually a repeat of one we did on April 1, 2015 so we'd seen it before. Like I mentioned at the time, this was a modification of the CrossFit Open's 15.5 work out. Also, it was an attempt to even out the amount of work done if you used a lighter weight. It's up to you how much weight you use, but if you go lighter, you'll have to do more reps.
You'll also notice that there's something called a "buy in." It's pretty much the opposite of a cash out: you have to do that before the work out starts. It's not quite a warm up, since that's geared towards making sure the right muscles are warmed up for the WOD. The buy in is just some extra work we did for funsies. If you really want, you can think of it as an extended warm up. Oh, and you'll probably also notice that it's a Dirty 30.
Last, but certainly not least, mind your form for both the sumo deadlift high pulls and the thrusters. Don't rely on your lower back, so don't bend over for either of those exercises. You want to protect your back by keeping a good lumbar curve throughout the whole WOD. Slow down if you have to, but don't compromise your form.
Warm Up
2 rounds of:
- 25 jumping jacks
- 10 bottom downs
- 10 good mornings (with just the bar)
- 10 shoulder rolls
- 10 sumo deadlift high pulls (with just the bar)
- 5 thrusters (with just the bar)
Buy In
In 10 minutes or less, 3 rounds of:
- 30 sit ups
- 30 elbows to knees
- 30 V-Ups
WoD
If you:
Are a guy and used ~90lbs (4 5kg plates on each side) or are a woman and used ~45lbs (2 5kg plates on each side):
- 32 sumo deadlift high pulls
- 27 thrusters
- 26 sumo deadlift high pulls
- 21 thrusters
- 20 sumo deadlift high pulls
- 15 thrusters
- 14 sumo deadlift high pulls
- 9 thrusters
- 37 sumo deadlift high pulls
- 32 thrusters
- 31 sumo deadlift high pulls
- 26 thrusters
- 25 sumo deadlift high pulls
- 20 thrusters
- 19 sumo deadlift high pulls
- 14 thrusters
- 42 sumo deadlift high pulls
- 37 thrusters
- 36 sumo deadlift high pulls
- 31 thrusters
- 30 sumo deadlift high pulls
- 25 thrusters
- 24 sumo deadlift high pulls
- 19 thrusters
Exercises
- 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, but don't put any weight on it for the warm up. 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.
- Shoulder Rolls
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.
- Sumo Deadlift High Pull
You'll need a barbell for this exercise. Remember that you can weight it however you like, but the number of reps that you have to do depends on how much weight you add to the bar.
With that out of the way, keep your feet about 1.5 shoulder widths apart, and do a squat. Keep your hands between your legs, and reach down to grab the weight without bending at the waist. You want your hands to be about thumb-width apart from each other. Come up from the squat, popping your hips forward and aggressively shrugging your shoulders as you do that. It might seem a little silly, but both of these things help you generate momentum and drive the weight, without having to just lift the bar with your arms. Finish by bringing the hand with the weight to about your chin. This is one of the few times that you want your elbows to flare out to the sides; it should look like your forearm is roughly parallel to the ground. Without bending over at the waist, squat back down to bring the dumbbell back to the ground to finish the rep.
Realistically, most people go right into the next squat/high pull; that's okay, so long as you don't compromise the curve in your lower back to do so. You can also keep yourself honest by making sure that you hear the sound of the weight hitting the ground for every rep. In essence, you're doing squats while lifting weight off the ground for every squat.
- Thruster
Keep using the same barbell you were using for the sumo deadlift high pulls. Remember, the number of reps you have to do depends on how much weight you add to the bar.
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell racked against your chest, 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 barbell directly over your head, until your arms are fully extended. Push the barbell straight up & down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the weight back to a rack position. 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 barbell, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time.
- 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.
- Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. You want to move both your elbow and your knee during this motion, rather than keeping one static and touching the other one to it. Also, while you're doing this, your right leg will be straight out in the air about six inches off the ground. Then alternate, touching your left elbow to your right knee.
This time around, you only get credit for a rep once you've touched both elbows to both knees. We tend to call that "left/right = 1" for short.
- V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
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