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Old 02-15-2012, 09:34 PM   #1
Andria Corral
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Warm up

Hey y'all!

I was wondering if someone could give me some advice on my warm up before I do my WOD every day. I'm not exactly sure if I'm doing enough. Thanks!
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Old 02-15-2012, 09:49 PM   #2
Oli Kellett
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Re: Warm up

What do you do? And does it change depending on what WOd you're doing?
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Old 02-16-2012, 01:49 PM   #3
Joey Shishineh
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Re: Warm up

Start with run/row/DUs, then incorporate stretching/movements of the muscles you will be using in the WOD, add in 1 or 2 skills (DUs, handstand walking, etc), and then repeat a couple times.
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Old 02-16-2012, 06:59 PM   #4
James DeBella
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Re: Warm up

3 sets of 10:
dips
pullups
back extensions
samson stretch (10 seconds)
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Old 02-17-2012, 09:07 PM   #5
Craig Horstman
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Re: Warm up

go to the crossfit main page, then to faq, and look there. the "official" crossfit warmup is listed.
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Old 02-18-2012, 06:43 AM   #6
Jacopo Scazzosi
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Re: Warm up

What I do:
  1. general warmup (jog/run/single unders/play with m/ dog ...)
  2. active dynamic stretching routine, maintenance volume
  3. specific warmup
  4. skill work
  5. specific warmup
  6. high-intensity workout (= WOD)
  7. lower intensity stuff
  8. active static stretching
  9. cooldown
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Old 02-18-2012, 08:14 AM   #7
Brendan McNamar
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Re: Warm up

I have about 40 members and each and everyone needs to focus on different things. The young flexible ones have the easiest time. For the rest of us it depends on what you personally need to work on. For a long time my hips were tight so anything involving squatting required extra warm up. Now my hips are good so it doesn't take as much focus there.

The important thing to remember is your warm up is for you. You want a general increase in body temp then join specific mobility. You also want to be flexible, about your warm up, day to day. I squat heavy twice a week. I start with 5 reps at 95. Sometime I go up right away and sometimes I repeat the 5 at 95 because things still aren't flowing smooth.

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.

The Burgener Warm Up (This is a great general warm up as well)

The warm up (3 rounds):
power shrugs x 3 (down and up, just like jumping) + (1,2,3)
power shrug + elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body) + (4,5,6)
power shrug + elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position, no rebend of legs) + (7,8,9)
Leave bar over head + land (from jumping poison to feet 2-3"outside hips with bent knees) x 3 + (10,11,12)
Hang power snatches x 3

Skills transfer (3 rounds):
overhead squat x 3 +
pressing snatch balance x 3 +
heaving snatch balance x 3 +
snatch balance x 3

This is a warm up I got from CrossFit Inferno

"CF Warm-up or Crossfit Warm-up"

This warm up allows your body to increase the temp of the body but also prep the muscles to be worked. Do an "top to bottom" stretch then follow up with 10-15 reps of each movement: Push-ups, Pull-ups, Air Squats, Shoulder Press, Over Head Squats, Sit-ups or GHD Sit-ups, and Back Extensions. On shoulder press and OHS use 45 lbs if your a male and 25 lbs if your a female. IT is meant to help warm-up the muscles not strain them.

Once you have gone through all the moves, then you have completes 1 round. If the WOD states CF warm-up x 3, then you go through all movements 3 times.

You should be breathing a bit heavier and feel your heart rate up. This is why they say that our warm-up is your work out
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