So this one brought in by Nina :) Thanks Nina! Whoo..this one looks like a doozy! You're working everything here. So make sure to warm up your body well before tackling this on because 80 burpees are no joke.
Have fun!
WoD
For Time (FT)
- 100 double-unders OR 200 single-unders
- 80 lateral burpees
- 60 shoulder to overhead, options:
- 40 renegade rows (right/left = 2)
- 20 sit ups
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. - 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. - Push press
You'll need a barbell. Weight it as heavily as you can. 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. If you just finished doing a clean, the weight will already be racked for you. 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. - Strict press
Grab a barbell. You'll want to weight it with as much weight as you can handle.
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.
Once you've got the weight racked, lift the bar straight over head without using your legs. You are not going to dip or do a quarter squat. This is pure shoulder strength, with no legs to drive the momentum. Be sure to lift the weight straight up and down. In order to do that, though, you'll have to move your head backward as you lift. Otherwise, you'd hit yourself in the chin with the bar.
At the top of the press, lock out your arms. The bar should be directly overhead, and you shouldn't have your back arched at. I've often heard this described as having everything "in line:" your legs, back, arms, ears, and the barbell should form a straight vertical line perpendicular to the ground.
Bring the bar back down to the starting position in a straight line, as well. Again, move your head out of the way as you lower the bar. Once you've got the bar back in a racked position, you've finished the rep. - Push jerk
Hold the barbell at about shoulder level, with your palms facing away from your body so that you could see both palms in a mirror. In a sense, the weights are "racked" against your chest. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through lots and lots of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
From here, do a quarter squat to load up your legs to act as springs, and then you want to violently shove the barbell directly over your head. In fact, your momentum will cause you to do a slight hop while your hands go upwards. At the same time, you want to squat down (about a quarter squat). It might help to think about it as your lower body is racing to reach a quarter squat at the same time that the barbell reaches the top of the lift. At the top of the rep, your arms should be completely locked out, and you should be in a quarter squat position. Once you've got full control of the weight, stand tall. Then, and only then, should you re-position your feet. Because this lets you use your legs to drive the momentum and the power, this should feel easier than a strict shoulder press.
To finish the rep, you have to lower the weight to the hang position safely (we're not allowed to just drop weights). From the locked out position at the very top, bring the weight straight back down to the racked position (resting on your shoulders/clavicle, palms facing away from you, elbows as high up as you can). You'll need to keep your chest facing forward the whole time; don't bend forward at any point. All of that is one rep. If you need to, practice the motion until it starts to feel natural; form is really important here. - Split jerk
Grab a bar and fill it with plates heavy enough that you can clean and also press up. You're going to do a deadlift initially with the bar so watch your back. From here you want to do a slight squat and with a fluid movement like you're about to do a clean, you're going to push that bar directly above your head as you jump slightly to place your feet into a "split" position.
Because this is a "split" jerk, you want your legs to land with one leg forward and one leg back. If your left leg is the one in front, you want it at 11 o'clock, and your right leg at 5 o'clock. If your right leg is in front, you want that leg at 1 o'clock, and your left leg at 7 o'clock. Either way, you want to make sure that your legs aren't locked when your arms are fully extended and your feet hit the ground.
Still holding the weights over your head, move your feet so that you're now directly under the weights. Usually this takes a step with each leg, so we'll refer to it as the "step step" portion of the movement (usually people move the front leg back into position first). Remember, you don't want to lower the weights as you're adjusting your feet. Once you're done moving your feet, THEN you can bring them back down to the starting position. That's one rep. - Renegade rows
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. For these, you have to do lift both dumbbells off the ground to complete a single rep (e.g., "left/right = 1" for short). - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
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