Let me ask you… what do YOU think is the “favorite” warm up movement at the Hut? Of course, we use many different dynamic range of motion activities to prep the body for more specific movement. Here is a challenge: choose ONE SINGLE movement/activity that fits the following criteria for warming up…
Involves no equipment whatsoever,
can be done by just about anyone, with very little-to-no explanation at all,
gets the blood flowing, circulation moving, and heart rate steadily climbing,
requires very little focus/concentration (at least the more basic aspects of it),
is one of our coaches’ GO TO activities for getting people ready to move
Now, take a minute to come up with an actual answer to the question before moving on …MY ANSWER is hidden below the picture of an upside-down Dr Jo…
Dr Jo nails the handstand portion of the “Static Holds WOD” last week… outside at play!
The answer is… the Simon Shuffle… which will be a good way to get ready for today’s WOD.
Monday’s WOD at 7, 9 and 10am and again at 4pm Every 3 minutes for 6 rounds complete: 24 Box Step-ups (24/20″) 12 Deficit Push-ups (Hands on DBs) Max Repetition Double Unders to the 2:00 min mark -rest exactly 1 minute- Post total # of double unders and any scaling
Intended Stimulus
Today we do some interval work. 2 minutes of work followed by 1 minute of rest all for max rep double unders. You will move steadily though the 24 box step-ups and get right into your 12 deficit push-ups before grabbing your jump rope and using the remainder of the 2 minutes to accumulate double unders. We’ll rest a minute before going again. 6 times through total. Ideally you’ll have about 45 seconds each round to jump.
General Warm-up
Go for a 500m row or a 400m run. When you get back we will simon shuffle before getting in some arm swings and leg swings. Do 10 bootstrapper squats. How are the legs after yesterday!? Let’s spend a full minute in downward dog before getting 10 alternating step lunges. We’ll finish the general warm-up with a set of 10 inch worms with a pushup on each rep and 50 single unders.
Specific Warm-up
Head over to your box for a set of 10 step-ups on the right side and 10 on the left. Driving through the heel each time. Back to the jump rope for a set of 25 doubles or singles. Get 5 push-ups, chest to the ground on every rep. Now grab a pair of DBs and go for 5-10 deficit push-ups. Time for a heart rate spike of: 10 step-ups, 7 deficit push-ups, and 30 double unders.
Workout Notes
The step-ups need to be done FAST and without stopping today, and that should be doable for everyone. On the push-ups decide how you will break up the 12 reps before the WOD starts and try to stick with it for all 6 rounds. Think ahead to what 12 push-ups will feel like on round 4 and 5 when you make your plan. After the push-ups, take a few deep breaths, settle yourself, grab your rope, relax the shoulders and go for as many double unders and you can get before the clock says 2:00. Rest 1 minute. We’ll do that same thing 5 more times. Your score is total completed double unders. I like scaling to plate jumps today over single unders. A max cal row or bike will also be fine.
Finish
Once finished, get in some calf massage and come couch stretch.
