Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Every Minute On the Minute for 12 Minutes
Minute 1:
-5-7 Seated Box Jump
Minute 2:
-10-14 Barbell Bent Over Row
*Each with a 2-second lower
Minute 3:
-20-26 Russian Twist Suggestions
Men: 75-115# | 40-50# DB | 20-24″ Box Women: 55-75# | 25-35# DB | 16-20″ Box
Score: Completion
Goal: Focus on Quality Movement
Coaches Notes
The focus of the seated box jump is to limit forward momentum and to rely on using a powerful hip extension to jump on top of the box. Start by sitting on a stable surface like a bench or a stack of bumper plates that maximizes the tension in your hips. This is usually where your hip crease is just above the plane of your knees. While keeping your back flat, aggressively extend your hips and pull your feet up at the same time and land on top of the box. Step down and repeat this for 5-7 reps taking no longer than 45 seconds. Customize the reps accordingly.
Take note of the tempo for each rep of the bent over row. From a hinge position with arms fully extended and weight off the floor, pull the bar to your body, then take 2 seconds to lower the bar until arms are fully extended again. Use a weight that allows for a good position of the row, keep the tempo, and complete 10-14 reps.
To perform a Russian Twist, sit on the floor with heels up, balancing on your butt, and lean back far enough to maintain tension through your core. From this position, hold a single dumbbell, then twist your shoulders and reach the weight to touch the floor on one side. Then twist and bring the weight to the other side. Each side will count as 1 rep, so to complete 20-26 reps is to touch 10-13 times on each side.