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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 06-01-2007, 04:46 AM   #1
Luke Rossmo
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Looking for suggestions for a warm up for CFT. thanks.
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Old 06-01-2007, 01:30 PM   #2
Robert Miller
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Hi Luke!

My advice would be to perform the 'standard' CrossFit warmup for a few rounds at a light intensity. At the end, your body temperature should be higher and your joints should be loose. Then, you can start the squat with 2-3 sets of warm up weight before reaching your target set one weight. Once you're done the squat, repeat the movement-specific prep for the press for 2-3 sets before target set 1. Then, same thing for the DL. BTW, avoid high-rep warmup sets - they tax your muscles more than you think.

Here's how I approach the squat:

Warmup Set #1 - bar only x 5
Warmup Set #2 - 135 x 3
Warmup Set #3 - 185 x 2
Target Set #1 - 225 x 1
Target Set #2 - 245 x 1
Target Set #3 - 265 x 1

Hope this helps!
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Old 06-01-2007, 06:36 PM   #3
David Sailor
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Adding to Rob's post, I would say that the press and dead would need less of a workup to the max efforts as you are ready to go after the max squat effort. I find myself spending more time or the squat progression and less on the next two as I'm good to go at that point. David.
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Old 06-02-2007, 03:57 PM   #4
Lynne Pitts
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Moving to WODs
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Old 06-05-2007, 07:27 AM   #5
Gant Grimes
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This is addressed in the CFT article by Mark Rippetoe.

Of course an effective warmup prepares the muscles, joints, and mind for the target exercise, so you might want to do some extra work before a CFT. I spend more time stretching my back and hip joint than most people. Just don't do so much you take away from your exercise.

(Message edited by gant on June 05, 2007)
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