This one was all sorts of fun for your legs. I wasn't there, but I'm almost certain that Al made everyone do the WOD and said they had a minute of rest before he mentioned that they had to do the same thing again. Basically, warm up your legs, because you're going to need them.
In terms of safety, pay the most attention to the back squats. It almost doesn't matter how much weight you put on the bar. If you do enough reps with poor form, you can hurt yourself. So, um, don't do reps with poor form. Slow down if you have to, but stick to strict form throughout.
Strength
5 rounds of:
WoD
3 rounds of:
- 7 back squats
- 9 burpees with 2 push ups
- 11 box jumps
Rest 1 minute
3 rounds of:- 7 back squats
- 9 burpees with 2 push ups
- 11 box jumps
Exercises
- Back Squat
Start with the bar resting on your shoulders, with your hands a little wider than shoulder-width apart. Make sure that the bar is resting on the muscles in your upper back, and NOT on your neck. Squeeze your shoulder blades together, since that'll force you into better posture and help protect your lower back.
From this position, do an air squat. Make sure you keep a good lumbar curve the whole time (you can tweak your lower back otherwise), and you squat at least far enough so that your thighs are parallel to the ground. Come back up to the standing "racked" position to finish the rep.
- Burpee with 2 Push Ups
If you're used to regular burpees, the only difference is how many push-ups you do per burpee. In this case, you do 2 push-ups for every burpee. That basically means 18 push ups for the burpee portion of the WOD.
Otherwise, it's the same 5 step motion, only you do two push ups at once: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do 2 push ups, 4) jump back to the squatting position, 5) come up from squatting and do a jumping jack.
- Box Jump
You'll need to set up a platform with risers. I usually see between 3 and 5 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
Scale down: Step up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg steps up onto the platform first (and which legs steps off the platform first).
As always, happy CrossFitting.
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