Look at those awesome Samson stretches! (Image courtesy of the CrossFit Journal )
Are you one of the people whose idea of a warm-up includes doing a few dynamic leg swings and standing around casually holding onto a PVC pipe while chatting with your friends before class? If this is you, then listen up!
One thing that we tell all our Zoners is to be sure to make the time before each class to warm-up properly. Just to be clear, we’re not simply talking about the kind of warm-up you get by participating in our Buy-In during class: we’re talking about warming up for that warm-up!
I’m sure we all know that most athletes perform some type of regular warm-up and cool down during training and competing. Reason being, a proper warm-up can increase the blood flow to the working muscle. This increase of blood flow results in decreased muscle stiffness, less risk of injury and improved performance. As if that wasn’t enough, some additional benefits of warming up include physiological and psychological preparation for what’s to come.
Not sure how to get started? There are many options you can choose from when warming up. First, we have the classic “CrossFit Warmup”, which we have permanently written on our white board. The CrossFit Warmup can be tailored to specific things that you personally need to work on. The “official” CrossFit Warmup consists of: 3 rounds of 10-15 reps of walking Samson stretches, Overhead Squats with a PVC pipe, Sit-ups, Back-extensions, Pull-ups, and Dips. (The Back-extensions seem to have fallen by the wayside over the years, but that’s ok.)
Or, you can opt to do your own thing and tailor your warm-up to compliment the actual WOD on the roster for that session. For example, if the workout involves Olympic Lifting, do the Burgener warmup before class. Another thing to consider before lifting is doing some foam rolling, dynamic warmups, or stretching.
Bottom line, CrossFit workouts are fast paced, hard hitting, and can place huge demands on all facets of your ability. Whenever you’re preparing to launch into high intensity activity like this, be sure to get your core temp warm, and get a preliminary sweat going! Your body will thank you.
Today’s Workout
Buy In – Choose a squat to focus on: Front squat, Back squat, or Overhead Squat – 3 x 5 reps
* Increase weight each set
* Work up to a heavy set of 5 reps
WOD – “4 minutes to save the world”
Complete 5 rounds of a 4 minute clock of:
250M Row
15 KB Swings (35lbs/55lbs)
15 Double Crunch
Record your time on each round, score is the total of your slowest plus fastest round
Zone 2 – scale KB to 20/35lbs
Zone 1 – scale as needed
Games prep – ramp up the KB weight
Cash Out – MWOD
* Floss the hamstrings
* roll out glutes with a ball
* Stretch out shoulders with a band
