Then at the end Nina taught us dead bug and for four minutes she called out varying arms or legs up and down...let's just say we were all dead bugs at the end.
Descriptions per old posts and dead bug is new so that's my own doing...hopefully it's clear!
Warm up
2 rounds
- 25 jumping jacks
- 10 bottom downs
- 10 air squats
- 10 upward to downward
WoD
4 minute AMRAP (As Many Reps As Possible)
- 15 goblet squat or back squat
- 10 box jump
- 40 single unders or 20 double unders
1 minute rest
4 minute AMRAP (As Many Reps As Possible)
- 10 goblet or back squat
- 10 box jump
- 60 single unders or 30 double unders
1 minute rest
4 minute AMRAP (As Many Reps As Possible)
- 5 goblet or back squat
- 10 box jump
- 80 single unders or 40 double unders
Cash Out
- 4 minute dead bug
Exercises
- 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. - 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. - 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. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
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). - Single/Double Unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
Now double-unders are just that...you have the rope go under you twice as you hop once. - Dead Bug
Lie down on your back and lift your legs up so that the soles after basically pointed up with your knees flexed if you can. Then left your shoulders up and raise your hands up like you're reaching for the ceiling. So you basically look like a dead bug (get it?). Both arms and legs are pointed straight up. Now depending on the person calling the movement you have various legs or arms that will go up and down. But basically none of your limbs will touch the floor, just hover above the ground. So for example, if someone says, left leg down...you keep all the other limbs pointed up as you lower your straight left leg until it's about 6 inches off the floor. "Dead bug" basically resets your body back in the legs and arms straight up to the ceiling.
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