If you do finish early, challenge yourselves by doing burpees until the 15 minutes are over...or just keep going with those step ups!
As usual, descriptions below. Have fun!
Strength
3 rounds
WoD
15 minute cap
- 30 burpees
- 3 rounds
- 10 thrusters
- 20 barbell rows
- 300 step ups
- Till time runs out choose:
- burpees
- step ups
Exercises
- Deadlifts
Use the same barbell that you were using for the good mornings. Place the barbell on the floor pretty much right in front of your feet (with a full Olympic bar, you'd put your feet right underneath the bar). Stand with your feet about shoulder-width part, and bend your knees slightly (about 20 degrees) to reach down to grab the barbell. You want your hands on the outside of your legs/knees, and you want to start with the barbell to be high enough off the ground to be about halfway up your shin (this is about the same height as an Olympic bar resting on the ground with 45lb plates on it). Keeping your head up and your chest facing forward, lift your torso a few inches until the barbell almost hit your knees. Your arms shouldn't bend at the elbows, you're just lifting your upper body with the weight conveniently attached to the upper body. Also, the weight should move in a straight vertical line, with no horizontal motion. It can help to think about it as if you're trying to skin your shins with the weight.
Once the barbell is at about your knees, pop your hips forward to generate some more momentum. At the same time, contract your shoulder blades towards each other. This will naturally pull the weight up even more (again, in a straight line). You should be standing straight up with your chest out at the top of the movement. Even though it looks like you're pulling the weight up using your biceps, you should try to avoid pulling up with your arms. That actually decreases the amount of weight you can lift in the long run, and it's bad form. - Kettlebell swings
Just use one dumbbell - and go heavy (most guys used 20lbs, most women were using 10-15lbs). Grab it with your strong hand, wrap your off-hand around your strong hand. You want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arms locked. Because it's a light weight, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back. - Burpees
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. - Thrusters
Load the barbell enough as you'll be doing 90 of these so think wisely. Most of the women did 1.5-2 plates, guys did a range of 2-4 plates.
So hold the barbell in a rack position up and resting at your shoulders/clavicle. Your elbows should be pointing outward and upper arm parallel to the ground. Your feet should be hip width apart with toes slightly pointed out. Then you do an air squat trying to break parallel. As you finish your air squat and you're standing up, you "thrust" the bar up into the air like a push press so that your arms are fully extended and bar above your head. Then as you bring the bar back onto your shoulders to rest again, you should be ready to repeat the motions back into that air squat, throw the bar in the air...you get the drift. - Barbell rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps. - Step ups
Set up a platform with one on each side or no risers (we chose not to have a riser). Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. It doesn't matter which leg comes up first or which one comes down first, but some people like to alternate after a set number of repetitions. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
No comments:
Post a Comment