This one was a slightly modified version of the CrossFit Open's 16.1. The original prescribed 25 feet of walking lunges and chest to bar pull ups, but we don't have the room or equipment for that. So, you get to do 8 lunges in place instead of 25 feet, and sumo deadlift high pulls instead of pull ups. It's not meant to be an exact replica, but it's fairly close.
As far as safety goes, just watch your form on the sumo deadlift high pulls. You don't want to tweak your back somewhere in the middle of this. You're going to be working for 20 minutes, so you're going to get tired. Don't compromise your form, even when you're tired. It's your form that keeps you from getting hurt.
WoD
As Many Rounds As Possible (in 20 minutes) of:
- 8 static lunges (left/right = 1)
- 8 bar facing burpees
- 8 static lunges (left/right = 1)
- 8 sumo deadlift high pulls
Exercises
- Static 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 back 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. If you need extra support, you can use your hands to push up off of your lead leg. You'll have to repeat the motion with the other leg coming forward.
The only thing that makes this a "static" lunge is that you do your lunges in place. Rather than stepping forward after every lunge, come back to the starting position after every lunge.
This time around, both legs have to come forward for you to get credit for a rep (or, "right/left = 1" for short).
- Bar Facing Burpee
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that your face is in front of the handle of the barbell (the fact that you're "facing" the bar is where the name comes from). The barbell should run perpendicular to the way your body is oriented for the push up portion of the burpee. You're going to jump forward to jump over it eventually. You can rest the actual plate part of the barbell on a riser to keep it from rolling.
With that little bit of pre-work out of the way, it's still a 5 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 forward over the bar. You have to turn around for the next rep, so that you're facing the bar again. Essentially, you're going to end up jumping back and forth over the bar. With a weight lifting bar, this forces you to jump at least a few inches off the ground.
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 over the bar instead of jumping. This takes less energy, but still makes you do the work.
- Sumo Deadlift High Pull
You'll need a barbell for this exercise. I usually see between 45lbs and 90lbs.
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.
No comments:
Post a Comment