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Gary Mills 11-18-2003 01:58 PM

Any ideas on a good warm up routine?
I've just done my first WOD: Max Pull ups, Bench press 135lb, max squats in 60 secs. Enjoyed the workout but wasn't sure how best to warm up.

Scott Parker 11-18-2003 02:16 PM

i usually warm up with two rounds of the following:

some kind of lunge-stretch with your arms overhead (was in a crossfit journal a while back, but i forget the name of it)
OH squats 10 reps x 55 - 65 lbs.
10 back extensions
10 dips
10 pull-ups (or just one set of max pullups)

sometimes i will substitute another exercise if the WOD calls for something that is in my routine. for example, if i will be doing a ton of pull-ups in the WOD, i'll throw in omething else.

Matt Toupalik 11-18-2003 02:36 PM

My typical warm-up is 3 rounds of 2 minutes work/30 seconds rest on the jump rope.I'll alternate between 10 seconds of fast paced skipping with 10 seconds of slow paced skipping for the duration of each round.This serves as a pretty good overall warm-up.If the WOD contains some aspect of lifting involving the low back, I'll follow the rope skipping with a high-rep set of reverse hypers.

Gary Mills 11-21-2003 02:24 PM

What about cooling down after the workout. Do you do any developmental stretching, or anything like that?

David Heyer 11-21-2003 05:56 PM

My warm-up consists of rotational stretches (dynamic stretching), starting at the neck, spine and trunk then moving out and down. Rotating every body part in both directions, starting slowly and building speed. I've got a light sweat within a few minutes and I'm ready to roll.
It has been my experience that I don't believe I need to lift lightly or do a bunch of other exercises prior to the WOD. I feel it is a waste of my training time.
As far as a cool-down, I usually walk for about 5-10 minutes followed by a few static stretches. Sometimes, I will work on developing better static flexibility focusing on spine/lowerback/hamstrings, but usually it's just to feel good.


Matt Toupalik 11-22-2003 08:44 AM

A typical cooldown for me is 5 minutes of light activity, usually the stationary cycle, followed by a few stretches for the calves, hamstrings and low back(areas that easily tighten up on me).I also include a stability drill.

Gary Mills 11-22-2003 10:06 AM

Thanks guys,
My knowledge is steadily increasing.
Keep well,

Ed Regula 11-24-2003 06:45 PM

I normally warm-up with 75 jumping jacks, 40 trunk twists (with a bar), 100 bodyweight squats, 50 pushups and 20 pullups. This seems to prep me for any workout or execise and give me time to focus on the task at hand. I may add some low back exercises if I'm feeling tight and am looking at some heavy cleans or deadlifts.

Good Luck.

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