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Old 05-14-2008, 08:54 AM   #1
Cory Osborne
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Thumbs up Warmup Tally

Just want to see what everyone is doing out there and what is working out best for them every day. I'll keep a tally. Please post what number you use, you can pick more than one. This is only for CrossFitters who follow coach's workout of the day (main site). Thank you!

Question: What do you do for a warm-up?

Options (1-4):

1) CFWU (post number of reps)
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

2) Amundsen's in accordance with his video (post number of rounds)

3) Burgener's with skill transfer exercises
(post load & rounds)
1-2-3 Down and up
3-4-5 Elbows high and outside
6-7-8 Muscle snatch
8-9-10 Jump and land
11-12-13 Over head squat
14-15-16 Pressing snatch balance
17-18-19 Heaving snatch balance
20-21-22 Snatch balance
23-24-25 High hang power snatch

5) Burgener's without skill transfer exercises 'do not do 11-22' (post load & rounds)

4) Other (post description)

Last edited by Cory Osborne : 05-14-2008 at 08:57 AM.
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Old 05-14-2008, 09:01 AM   #2
Cory Osborne
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Re: Warmup Tally

I'll start.
I use #2 with 1 round. Also 5 when WOD Rx's o-lifting.

Has given me faster times for the WOD compared to the CFWU.
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Old 05-14-2008, 09:02 AM   #3
Nick Cummings
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Re: Warmup Tally

1) 10 reps
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Old 05-14-2008, 09:56 AM   #4
Brett Dartt
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Re: Warmup Tally

1. 10 or 15 reps (depending on how tired i feel)
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Old 05-14-2008, 10:18 AM   #5
Ryan Andrew Muller
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Re: Warmup Tally

Could you please post links to what those other warm-ups are?

1 - 15 reps except for PU's 10 reps

Last edited by Ryan Andrew Muller : 05-14-2008 at 10:31 AM.
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Old 05-14-2008, 10:20 AM   #6
Michael Givens
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Re: Warmup Tally

1) 10 reps
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Old 05-14-2008, 10:49 AM   #7
Camille Lore
 
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Re: Warmup Tally

1) 2/3, with 10 reps. Just switched to 3/3 rounds. (I'm pretty new).
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Old 05-14-2008, 11:23 AM   #8
Benjamin Evans
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Re: Warmup Tally

1) fluctuate between 2 and 3rounds, 15-20reps, with some shadow boxing after Dips
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Old 05-14-2008, 01:26 PM   #9
James Reynolds
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Re: Warmup Tally

easy 500m row or 400m jog first, then

#1 with 15 reps except dips - I do ring dips x 5
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Old 05-14-2008, 02:50 PM   #10
Gant Grimes
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Re: Warmup Tally

4) Hang on the rings to stretch out
Do a few inverted pullups on the rings, maybe do a couple 360s
walk around and talk trash to other people on the gym
lie down on the floor and stretch the hips a bit
get back on the rings and stretch out the chest
get on the GHD, do 4-10 back extensions and GH raises
walk around and talk more trash, catch up with my peeps
go in Rip's office to get the word of the day
start warming up for the first lift, do some shoulder mobility stuff at that time

The only actual stretching I do is when I do some OHS with the stick. I need to do better.

This is 100% accurate.
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