Missing a full week of crossfit...Monday will be FANTASTIC!
WoD
18 minutes total - 3 minutes per station AMRAP
- Bent over rows
- Shoulder press
- Dips
- Situps
- Goblet Squats
- Stationary bike
Exercises
- Bent over rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps. - Shoulder press
Keep using the same barbell that Grab a barbell and put enough weight to be able to do a clean so that you can push it overhead. 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.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding a barbell. As you come up, press the barbell directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
One last cue is to make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the weight back to beginning/racked position. - Dips
Set up a platform with risers; most people usually use at most 5 risers, though remember that your height makes a difference. For this movement, adding risers makes it harder, because the platform denotes how far you have to dip your body weight.
Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier - 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. - Goblet squat
Use one dumbbell. Hold it underneath your chin with both hands. Your elbows should be down, so that your forearms are perpendicular to the ground. From this position, do a regular squat. You have to go low enough that your elbows go between your knees. And like always, remember to keep a good lumbar curve and keep your chest facing forward as you do your squats. - Stationary bike
Grab a spin bike and crank up enough resistance so that you can last 3 minutes, but don't be biking like you're riding around the park. You should be huffing and puffing and getting your cardio going. So you should be at a resistance where you're not super out of breath but you're able to talk in 2-3 word chunks. Or if you're into High intensity workouts, then go for 30 seconds with less resistance then crank it up to super hard for the next 30 seconds...repeat until the 3 minutes are up.
Fun stuff this week. Be excited for what's to come. As usual, happy crossfitting!
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