One Way to Warm Up

Thursday, April 18, 2013


Reverse Snow Angels, 20 reps slow
Fire Hydrants, 10 reps in, 10 reps out, per leg 
Review and practice Gymnastic Warm up movements

Gymnastic Strength:

3 Rounds for quality:
10 Strict HSPU
5 Kipping HSPU Attempts
Hollow Hold (Accumulate 60 seconds)
L – Sit, Ring or Parallette, 60 seconds


Partner WOD!!:
6 rounds each for total time. 

Run 400 meters

*Rest as your partner runs.

Summer Six Packs:

3 Rounds:
10 Good Mornings w/ Bar
20 GHD Sit Ups

Cool Down:

Stretch out calves and hamstrings.


8 weeks ago . . . 

Today I’m going to talk about one way to approach warming up.  I wish I could say that I have the same kind of warm up everyday, and that it works every time, but I’m not.  Every single day, every single WOD is different and my warm ups reflect those differences.  BUT I do like having a structure and purpose to my warm ups and I have found that Josh Everett’s warm up structure not only makes sense for the kind of high skill/high intensity work we do, but also for the warm up system we as a gym have slowly adopted.
If you’ve been following us for a while, you will notice that we have proposed warm up/mobility/prehab work preceding every skill/strength session.  For those of you who follow our blog, but do not attend our classes physically, we actually have group warm ups we do not put on the website or board that take place in between our prescribed mobility and strength sessions.  We expect our athletes to show up 5 to 15 minutes early to begin warming up on their own, do the mobility on their own, do our group warm up, THEN get into the strength/skill portions.  Just like Diso’s tale of how our programming has evolved, so too has our warm up rituals.  Here is Josh Everett’s Warm up structure, with examples:
1.  General monostructural (jog, row, jump rope, bike, swim…)
2.  General Joint/Muscle Mobility (DROM, Classic CF warm up, Bergener Warm up…)
3.  Specific Joint/Muscle Mobility  (Mobility, Prehab specific to your body and your issues….)
4.  Specific Movement Prep (Drills and Skills specific to your WOD…)
Notice any similarities?  My personal favorites have always been a run or row followed by DROM, then mixing in mobility with movement prep.  It takes 15 to 30 minutes if I don’t mess around (which can be quite often) and by the time I’m done, my heart rate is high, I’m lightly sweating, but I feel edgy and light and springy and ready to go.  Let’s hear some of your favorite warm ups.


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