Warm-up:
Jump rope
Active stretching
Rings - control position, dips, motion control
Conditioning:
- 30 Wall Balls
- 30 KB Swings - 55# dumbbell
- 30 Box Jumps
- 30 DB Push Presses - 40#
- 30 Box Jumps
- 30 KB Swings - 55# dumbbell
- 30 Wall Balls
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| Wall balls. Deep squats, explosive opening of the hips, ball thrown 10-12 feet up the wall. Catch while going back down into the squat. Repeat. (crossfit.com) |
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| Dumbbell swings. There isn't really room for both hands, so this exercise hurts in more than one way. (crossfit.com) |
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| Box jumps. Both feet flat on the floor, jump up to full extension on the box. Step/hop down. Repeat. (elitefts.com) |
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| Dumbbell push presses. These start to suck quickly at the best of times... so much worse after 90 reps of motions designed to tax your legs! (crossfit.com) |
Total Time: 17:30
After a somewhat abbreviated warm-up (skimping on the legs... not good!) to avoid having to take up half the weight room when a student class came in, I got myself ready to go. Wallballs, as always, went very well. Working without a depth guide allows me to get much deeper than I ever did with the chair I used to use. Clearly it was not an ideal tool for the job. Ah well.
Dumbbell swings went well enough, though I was already getting pretty gassed from the wallballs. Two mini-sets of 15, pausing to switch hands, since the grip hand gets crushed by the non-grip hand using a dumbbell for these.
Slowed down markedly on the box jumps, first by doing most of them as "jump up, step downs," to avoid irritating my knees. However, I did some with a hop up, hop down technique. I was apparently rusty at this, since I think it slowed me down even more!
By the time I hoisted the 40# dumbbells to shoulder height, I was smoked breath-wise. I had to break them up into at least 3, if not 4 mini-sets. Each time, it got harder and harder to get the weights back to my shoulders. Up shot was that I remembered to keep my knees tracking out over my toes on the dips, so I didn't do any major knee damage this time. Hopefully.
Final sets of the other three exercises were slow and painful, but I worked through them. Finished strong on the wallballs, only having to pause for a second or two after rep 25 just to get the ball re-situated after a truly bad catch (no squat action, so it was just a hard catch.).
After finishing, spent a bit of time just resting and drinking water. Followed everything up with some ring work, including another ring dip... no matter how ugly it was! ;)
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