That’s 150 Dumbbell Snatches and 75 Burpee box jump-overs.
Yeah, thanks Dave!
These are
two hip opening exercises.
Overhead
shoulder mobility will be more forgiving with Dumbbells.
However, it is always
worth working on overhead mobility.
Most
athletes struggle to get the 180 degrees of shoulder flexion and compensate by
over extension of the Thoracic spine.
Ultimately,
when you fatigue, and you will fatigue. You will use any method to get the
Dumbbell overhead.
The tips
about using more hip extension and upper body to save your legs for the Burpee
Box Jump-overs risks a sub-optimal position if you have not got the Hamstrings
flexibility.
To prepare
the body to prevent injury it is worth taping the following joints:
Tape the knee – to reduce
load on the patella tendon
Tape the back – to keep
the connection between hips and spine
Tape the shoulder – to keep
awareness of the most stable overhead position
Watch
this awesome Video from Rocktape:
It is always worth wearing knee sleeves to protect the skin over the knees when doing burpees.
You should also wear long socks in case you miss on the Box Jumps.
There are no prizes for who has the bloodiest shins!
You will be in enough pain already; you don’t need skin abrasions adding to the mix.
Potentially, up to 20 minutes is a long time, so pace yourself and be consistent.
Don’t fly and die!
Don’t hold your breath on either of the movements.
Performing Step-in burpees will save energy, but you are likely to perform this repeatedly with the same leg forward, thus creating an asymmetry. Try switching the leg every 5 burpees to avoid one side of your body fatiguing.
Don’t get full extension on the top of the box, there is no need.
When you get tired on the burpees there is a double movement as your torso comes up without the rest of the body.
Make sure you have warmed up the lumbar spine with some extensions before you start the WOD.
