The warm up has three different options. It's written in such a way that the first number corresponds to the first description, the second to the second etc. So do 50 double unders OR 250 single unders OR 150 jumping jacks. So pick your poison. I had to swap from jumping rope to jumping jacks and noticed that jumping jacks worked out my arms a whole lot more...
I felt like my soul was eaten and I broke a jump rope in the process! So the workout is as promised.
Descriptions are copied below for reference. Happy Crossfitting!
Warm up
15 minutes max
- 50/250/150 double-unders/single-unders/jumping jacks
- 50 sit ups
- 40/200/120 double-unders/single-unders/jumping jacks
- 40 sit ups
- 30/150/90 double-unders/single-unders/jumping jacks
- 30 sit ups
- 20/100/60 double-unders/single-unders/jumping jacks
- 20 sit ups
- 10/50/30 double-unders/single-unders/jumping jacks
- 10 sit ups
WoD
AMRAP - 15 minutes
- 12 squat clean into push press
- 10 lateral burpees
Exercises
- Single/Double-under
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. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way so that your torso is perpendicular to the ground. - Squat Clean into Push Press
Grab a loaded bar (heaviest anyone used was 3.5 plates). Stand with your feet about shoulder-width apart, and hold the bar in fronts of you (this starting position is a "high hang").
From the start position, aggressively shrug your shoulders while keeping your arms locked. It might sound silly, but that shrug is what kicks off the momentum for the rest of the lift. It's far more important with heavier weight, but you want to build good habits regardless of how much you're lifting.
The next step, starting from the shrugged shoulder position, is to quickly bring the weights up to about shoulder level (racking the bar) and squat down at the same time. It's actually less of a squat and more of a jump, since your feet should end up about one and a half shoulder-widths apart (with your knees pointing outward), and your arms should be inside of your legs. You want your knees to point outward when you finish to relieve stress on those joints. And as always, keep a good lumbar curve. If you find you're leaning over when you catch the weight, you're doing it wrong. You should end up in a quarter squat position.
If you were to watch the path the weight travels, it should be completely vertical. If the weight travels in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. You also don't want the full weight on your forearms, so you should catch the weight in a "racked" position.
You can almost think of it as letting go of the weight in midair, and positioning your body underneath the weight so that you end up in a squat with the dumbbell at your chest. Don't actually let go of the weight, that's all sorts of bad. However, it feels a bit like you're racing to get to the bottom of your squat before the weight comes up to your chest.
From the bottom of your quarter squat, stand tall and press the bar directly over your head. That means that your spine, your legs, and the bar should all be in a vertical line. In practice, this feels almost like you're holding the weight behind your head. Your legs should be locked at the top of your press.
Finally, bring the bar back down, and then back to the starting position to finish the rep. - Lateral burpees
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it runs parallel to the way your body is oriented for the push up portion of the burpee. You're going to jump sideways 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 sideways over the bar. You're going to end up jumping back and forth over the bar (if the first jump is to your left, you'll jump to the right for your next rep). 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 sideways over the bar instead of jumping. This takes less energy, but still makes you do the work.
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