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Old 07-25-2007, 08:57 PM   #1
Matt Rodgers
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i have been digging around for a while and havent really found much...

what is a solid warm up before jumping into the WOD?

i have a lot of warm up exercises with plyos and some dynamic streaching but from what i have read it sounds like i should be doing some other exercises instead of just traditional warm up stuff....
sorry about the huge sentence and bad spelling.
thanks for any help
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Old 07-25-2007, 09:17 PM   #2
Gant Grimes
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"FAQ 1.8

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup."
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Old 07-26-2007, 01:55 AM   #3
Andy Shirley
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The above notwithstanding, many people do many various things as a warm-up. From a quick 500m row, to mobility exercises, to the official CFWU.
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Old 07-26-2007, 02:25 AM   #4
Russell Greene
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I have Crossfitted for a while, but didn't do the CFWU until this year. I highly recommend it. My overhead squat form and pullup form have benefitted immensely from the extra practice.
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Old 07-26-2007, 04:34 AM   #5
Gerhard Lavin
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I run to the gym, do some quick joint mobilisation and some dynamic stretches from the Coreperformance (w/f safe) website and then do 1-2 rounds of some variation of the CF WU. I don't do the Samson stretch as the dynamic stretches includes lunges.
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Old 07-26-2007, 10:42 AM   #6
Andy Rogers
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I run a mile or bike three miles on one of the gym machines before doing the CFWU. I will usually throw in push-ups (I'm training planches) and a good variety of streches into the warm up as well.

Might want to think about a bit of stretching or a light jog for a cool down at the end of your WOD, too.
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Old 07-26-2007, 09:34 PM   #7
George Mounce
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I mimic the Greg A.'s warm-up. ROM dynamic stretching has helped me immensely.

Found (w/f safe) at: http://media.crossfit.com/cf-video/C...regAWarmup.wmv
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Old 07-27-2007, 08:05 AM   #8
Matt Rodgers
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thanks for all the help!
i have always doen the dynamic streaching but thanks to everyone for getting me in the complete warm up
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Old 07-29-2007, 09:10 AM   #9
Will Nuse
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One thing I've been curious about is a cool-down. Any ideas?
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Old 07-31-2007, 02:39 AM   #10
Jonathan Thomas Powers
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Cooldown is generally comprised of static stretching. 10 minutes or so
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