This WOD is a rough baseline for future reference, so try to keep track of your time. It's a WOD that is often described as a "metcon," which is short for metabolic conditioning. In other words, it's a lot of cardio. The focus is on doing as many reps as possible, rather than lifting a ton of weight.
Mind your form on the burpee box jumps, since that's the exercise with the most complicated movements. Watch where you step on the box jump part of it, so that you don't twist an ankle or skin your shin. Otherwise, it's just CrossFit as usual.
WoD
As Many Rounds as Possible (in 15 minutes) of:
- 5 dumbbell burpee box jump over
- 10 sit ups (touch your toes)
- 15 air squats to a box
Exercises
- Dumbbell Burpee Box Jump Over
Despite the complicated-sounding name, this is really just a burpee and a box jump. If you're used to regular burpees, the only real difference is you jump on to your platform at the end of it. Just make sure that you jump forward (not laterally) to get up on to the box. It's up to you how many risers you use, but remember that you are combining burpees with box jumps.
First off, grab a pair of dumbbells, and hold them at your sides (like suitcases). If you're unfamiliar with the technique, it's a 6 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump onto your platform, 6) jump forward off of the platform to finish the rep. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
Scale down more: Step up & down from the platform instead of jumping.
- 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.
- Air Squats to a Box
Set up a platform with risers; most people usually use at most 4 risers, though remember that your height makes a difference. For this movement, removing risers makes it harder, because the platform denotes how low you have to squat.
Stand in front of the platform, and do a regular air squat. Make sure that when you go down, your bottom touches the platform; this should be at parallel or further. Don't rest your weight on the box at any point, though, since that's cheating. You want the box to provide a target, but it shouldn't carry some of the weight that your legs should be carrying. If you have to do your squats slower to accomplish this, that's fine. Regardless of how far you squat, you want to keep your weight on your heels the whole time. That will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.
Scale down: If you can't squat that far, you should aim to end up with your thighs parallel to the ground at the bottom of your squat.
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