WOD 100610

Warm-up: 500m Row, Squats, Push-ups, Pull-ups, Scott-ups.

Strength:
Bench Press 3x3 @ 90% 1 RM

WOD :
20 Min AMRAP
15 Hang Power Cleans (115#)
12 Ring Dips
21 Sit-ups

You will notice that in the past couple of weeks there has been a more regimented warm-ups around the Gym. The majority of the warm up now consists of the same basic things all of which should be recorded. A run or row of which the distance and time should be recorded, as well as a certain number of Squats, Push-up/dips, Ring Rows/Pull-ups, and Sit-ups/Scott-ups  of which reps and scaling should be recorded. This is to work towards a rather lofty goal of every one in the gym being able to complete a sub 2 min 400 m run / 500 m row, 30 squats, 30 ring dips, 30 dead hang pull-ups, and 30 scott-ups, all unassisted, and still feel only like a warm-up. Many of us are a ways off from being able to complete this let alone have feel like a warm-up. That is ok and we will scale each movement so that you do get warmed up and at the same time build strength  to work towards this goal.  As we work for this each time we up the difficulty should be treated as a victory. If you move from doing push-ups on the squat rack to the bench enjoy your victory. When you feel strong enough to move from ring rows to pull-ups or from sit ups to Scott-ups it is a huge victory. Each time you add more reps to a movement that is a victory. The warm-ups on the board will list the more difficult version of each movement do not be afraid to scale down or ask for help on figuring out any movement. Here are some general guidelines for the progressions if you are unsure;

Push-ups to Ring dips:  Starting on the squat rack pick a height for the bar which will allow you to get 10 strict perfect push-ups and no more than ten. Each time you come in for a WOD do 10 push-ups at this spot. Do this every time you work out for a week, at the beginning of the next week at 3-5 more push-ups so that you are now doing 13-15 push-ups at the same spot ( if you can only do 11 or 12 that is fine but add some more push-ups)  continue this pattern until you can do 30 push-ups at this scaling. Then increase the difficulty ( by lowering the bar or moving to the bench or ground) to a level which will allow you to get only 10 once more and repeat the cycle until you are do 30 push-ups on the floor without a problem. Once you can complete 30 on the floor move on to the ring dips and start over from the beginning, if you cannot get 10 right away on the dips ( which is possible because they are a much more difficult movement ) start at 5 instead, and again work up to 30 adding a couple more to your warm-up each week .

ring-rows to pull-ups:

Follows the same cycle as push-ups moving from ring rows to assisted pull-ups and decreasing the assistance until you are doing unassisted dead hang-pull ups.

Squats:

Simple start at 10 and add a few more every week until you are at 30

Sit-ups

Same progression as ring dips and pull-ups simply start with sit-ups and add some every week then move on to scott-ups on a 10 pound plate, then the 25, followed by 35, and the 45 and finally re-ad the 10 pund plate on top of the 45. This is as high as you need to go for this progression.


Keep in mind this is going to take a long time and some movements will take longer than others. If you feel that you are stuck in any one area please ask for help and we will come-up with a strategy to get you to the next level. Doing this warm-up 3-4 times a week is plenty use other days you come in to work on other weaknesses such as double-unders or HPSU. This is going to take commitment and consistency to work but f you make this your warm-up I guarantee that everyone will eventually reach 30 reps at each movement