This one feels like it was arm intensive so make sure you warm those arms up well as well as do some squats since you'll be doing a squatty motion for those snatches.
Descriptions as usual. Enjoy!
WoD
12 minute - AMRAP
- 12 decline push ups
- 10 single arm snatches (5 on each arm) dumbbell or kettlebell
- 12 burpees
Cashout
5 minutes
Exercises
- Decline push ups
Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the most I ever see anyone use is 6). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep.
Scale down: Put your knees on the platform instead of your toes. That reduces some of the weight that you have to push off the ground, so it makes it a bit easier. - Single arm snatches
You'll only need one dumbbell for this; I usually see 10-15 pound dumbbells. Stand with your legs shoulder-width apart, with the weight on the ground in front of you. Squat down and reach down to grab the weight; don't bend over to grab it. Bring the dumbbell straight up, and aggressively shrug your shoulders (this helps generate momentum). You want to pull it straight up and jerk your hips forward. The momentum from your lower body will actually help drive the weight up, so that you're not actually lifting the weight with nothing but your arms.
Your elbow will actually flare out with your forearm parallel to the ground as it gets close to your chest. Once the weight comes to about chest level, do a quarter squat and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. A couple of cues that can help are to keep your ear close to your arm, so that you are bringing the weight straight up and down. Secondly, think of the squat as an aggressive stomp/jump, just enough so that your knees are bent and you keep your weight back on your heels. You can also hold your off hand out in front of you to maintain your balance.
Also remember that you want a good lumbar curve. Just because you have weight in your hands, you don't get to cheat on your form (arguably, it's far more important then). Once you're in a stable position with the weight directly over your head and your arm fully extended, stand up. Remember to keep your arm locked the whole time. so that the weight is above your head. It's safe to bring the weight back down to finish the rep AFTER you have completely stopped moving your feet and you are in a standing position. - Burpees
It's 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 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. - 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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