Warm up
2 rounds
- 25 jumping jacks
- 10 bottom downs
- 10 push press with empty bar
- 10 arm circles
Strength
For 10 minutes:
Most folks did sets of 3-5, but it was pretty much up to you how many you wanted to do.
WoD
- 30 box jumps
- 30 single arm dumbbell or kettlebell swing(left/right = 2)
- 30 renegade rows (left/right = 1)
- 30 weighted lunges with dumbbell or weighted lunges with barbell (left/right = 1)
- 30 V-ups
- 30 push presses
- 30 supermans
- 30 hang power cleans
- 30 burpees
- 30 dips
Exercises
- Hang Power Clean
You'll need a barbell, weighted as heavily as you can handle. I usually see between 45lbs and 90lbs.
The starting position for this is with the barbell around mid-thigh in front of you, with a slight bend to your waist (this position is considered a "high hang" so that's where the name comes from). Obviously, though, you have to get the barbell there from the ground somehow. The safest way to do this is actually to deadlift the barbell. In essence, keep your chest up, bend down, and then lift the barbell from the ground using your legs (not your back).
From that position, shrug your shoulders. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. Remember, though, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times.
The next step, starting from the shrugged shoulder position, is to quickly bring the weight up to about chest level and bend your knees a tiny bit at the same time. 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. At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the barbell near your chest/clavicle. You can almost think of it as letting go of the weight in midair, and positioning your body so that you can receive the weight with the weight at your chest. Don't actually let go, that can be all sorts of bad.
However, you'll find that because there's so much momentum and you're trying to "catch" the weight with your knees slightly bent, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest. As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. You can practice this one step at a time until the motion starts to feel more natural.
Lastly, just stand up straight while holding the weight at your chest. Once you've stood all the way up, you can drop the weight back down to thigh-level to start over. That's the end of a single rep. Now all that's left is to put it all together in a smooth motion. - 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 and 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 Arm Dumbbell Swing
You need a single dumbbell or a kettlebell. If you're using a dumbbell, I usually see people grab 10-15lbs. The kettlebells come in different units, but the most I've seen is 1 pood (~37lbs).
Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward in an arc until your arm is directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing and squatting.
Your arm should stay locked the whole time, so that you're actually swinging the dumbbell. If you start bending your arm at the elbow, you're doing more of a bicep curl. That's not what you're after in this case, so that's wasted effort.
At no point should you bend over, that can hurt your lower back. You always want to be facing forward, with a good lumbar curve. If you get tired, it's preferable to stop for a bit than to do these reps with bad form. - Renegade Row
Holding a dumbbell in each hand, get down in to a push up position. The dumbbells will be on the ground, and you will essentially be holding yourself up on top of them. Keeping one dumbbell on the ground, pull the other weight up off the ground in a straight line (it's a single-arm row, if you're used to doing those). Try not to rotate your body as you do this, since that makes it easier to lift the weight without working the muscles in your arm. Your chest should be facing towards the ground the whole time.
This time around, you get credit for a rep after you lift both dumbbells off the ground (e.g., "left/right = 1" for short). - Weighted Lunge
If you're using dumbbells, hold the weights at your side, one on each side. If you're using a barbell, rack it on your shoulders, behind your head.
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. Make sure that your front foot is firmly planted on the ground; the heel of your foot should be touching the ground. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees).
One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that.
This time around, you get credit for a rep once both legs come forward (we call this "right/left = 1" for short). - V-Up
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 - Push Press
You'll need a barbell, weighted as heavily as possible. I usually see between 45lb and 90lb on the barbell.
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. You want the weights "racked" against your chest, with your elbows farther forward than the bar. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
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 weight directly up and 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 and down. Finish your rep by bringing the weight back to beginning/racked position. - Supermans
Lie face-down on a mat, with your arms outstretched in front of you on the ground. Simultaneously raise both your arms and legs a few inches off of the ground. Bring your arms and legs back down to the starting position in a controlled descent. Letting your arms and legs drop to the ground can actually be bad for you, so try to avoid that. That's a single rep. - Burpee
It's a 5 step motion: 1) squat down and 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 2 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 back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping. - 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
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