An Elite Warmup

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Hey gang,

So we all have our versions of warming up prior to wods – some people like to follow the general Crossfit Warm-up, some like to swing some kb’s and pvc, and others like to stroll around until the class starts 😉

That being said, the importance of the warm-up can’t be overstated.  Even when there is a Buy-in that involves a warm-up sequence, going over other moves before the class starts can be beneficial.

Take a look at the video below from one of the original CrossFit firebreathers (and one of my CF heroes!) Greg Amundson… what do you think of it?  Is it beneficial to switch things up or keep the movements the same when you come in to train?

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Looking forward to seeing some hip shakes and knee circles in the Zone!

Keep fit and have fun,


IMPORTANT NOTE – due to the fact that we want to get as many people outside and having a fun time, the 10am Saturday class will be substituted by the Track Day!  If you would prefer to get a wod in at the Zone, pop on by for the 9am class, which will run as usual 🙂

Today’s Workout

Buy-in: Deadlift – 4 x 12

  • after a couple of warm-up sets, try to hit the same weight through the 4 sets
  • keep it smooth and steady, no drops, no slam-bounces!
  • perfect form throughout

WOD:  Half Mary

10 minute amrap of:

  • 5 handstand pushups (kipping allowed)
  • 10 pistol squats (total, not per leg)
  • 15 pullups

Zone 4 – as above but 5 pullups per round if you are prone to ripping your hands

Zone 3 – scale hspu as needed, 3 – 6 – 9 rep scheme

Zone 2 – sub barbell press (scaled as needed) for hspu, assisted pistols and pullups

Zone 1 – scale as needed

Cash-Out: Group stretch – FTL


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