SmileyEH's Log

[J.Brown]

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ie CrossFit warmup are you doing 3 rounds of 10-15 reps or just one round?

Just curious because I have started doing the CrossFit warmup 3-5 days a week and then doing/attempting to do the WOD including any neccesary subsitutions.

Nearest CrossFit affiliate to me is ~50 miles north.

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1.8. What's the "official" CrossFit warmup?


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.

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sounds like you are doing a modified CrossFit warmup

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Smiley--great to have the log back!! ty

Goodguy--i think most people modify the cf warmup to fit their needs a bit. imho it should include a good "total" body stretch, a push, a pull, a squat or lunge, ab exercise, lower back exercise. they can be of your choosing and can be sub'd around to fit your weaknesses. at least that was advised to me. i usually add some quick cardio at the beginning too. here is my current version which has undergone about a dozen transformations.

50 double unders

3 rounds of each of the following:

samson stretch
10 full range shoulder dislocates with wooden dowel
15 pullups
5 to 10 ring dips
15 overhead squats with oly bar
15 stiff leg dl with oly bar
15 knees to elbows
15 pushups (will drop these when my ring dips get stronger)
15 press/push press/jerk with oly bar to work on form

takes 15 minutes or so at the start of every work out and is great to show new people what cf is about. granted almost no one can make it through the whole thing to start and then it is fun to say "warm yet? ready for the workout"

and then laugh menacingly!! [img]/images/graemlins/grin.gif[/img]

all that being said use your warmup to work on skills and get your mind/body prepped to go and it is mission accomplished. J.