WoD
12 Minute - AMRAP
- 12 push presses
- 9 front rack lunges (left/right = 2)
- 6 hand release push ups
Cash out
8 rounds - 20 second hold, 10 second rocking
Exercises
- Push presses
You'll need a barbell. Normally, most folks usually use anything between ~45lbs and ~88lbs.
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 weights 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. - Front rack lunges
You'll need a barbell for this. So if you know lunges, it's basically that movement, but with a barbell "racked" on your shoulders to add some weight.
So beginning position is to clean the bar to your shoulders (do that aggressive shrug, protect that back, and don't compromise your form!). Place the bar on your shoulders and have your upper arm as parallel to the floor or your elbows pointing to the front. 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. 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. Then to finish the first rep, step back. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, you get credit for a rep each time any of your legs come forward (or, "left.right = 2" for short).
Scale down: Use dumbbells and rack them on your shoulders or just hold them like suitcases on both sides and perform the lunge.
Scale down some more: No weights. Just lunge and use your arms/hands on your thigh to prop yourself back up for more support. - Hand release push ups
Get down in a plank position, with your body rigid and no bend at your waist. Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - Hollow rocks
Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Without releasing the contraction of your abs, rock forward and back on your butt. Do not let your hands or feet touch the ground.
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