Descriptions below as usual. Happy Crossfitting!
Warm up
2 rounds
- 30 seconds running in place (scale up: quick feet)
- 30 seconds high knees (scale up: double time)
- 30 seconds jumping jacks
- 10 arm circles
Strength
5 rounds
WoD
21-15-12-9-6
- V-up
- Box jump
- Kettlebell OR Dumbbell swing (if dumbbell - right/left = 1)
Exercises
- Bench press
Load up a barbell, we ranged from 2 to 3 plates and also grab a step probably about 4-5 stacks up so that your legs are parallel to the floor when you lie down on the step.
Lie down on the step with the barbell across your chest. Grab the bar about shoulder width apart. Push that bar straight up and down. That counts as one rep. - V-ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Box jumps
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). - Dumbbell/kettlebell swing
Just use one dumbbell - and go heavy (most guys used 20lbs, most women were using 10-15lbs). Grab it with your strong hand, wrap your off-hand around your strong hand. You want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arms locked. Because it's a light weight, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back.
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