y – Standard CF671 Warm-Up Methods

  CROSSFIT 671 STANDARD WARM-UP– Range of Motion Exercises (rotations of all joints from head to toe)- Hip Mobility drills (10 seconds each leg); see http://www.mtnathlete.com/subpage_details.php?subpage_ID=312&page_ID=14

– 10 push-ups

– 10 air squats

– 10 sit-ups w/ ab mat or GHD depending on fitness level

– 10 pull-ups

– 10 back extensions on GHD

– 20 seconds, hand stand hold

– 50 double-unders

Note: If doing Snatches or Clean and Jerks, substitute the push-ups, sit-ups, etc. with the Burgener Warm-up and Skill Transfer. See:  http://www.youtube.com/watch?v=67oV26VJUzo

CROSSFIT 671 ENDURANCE STANDARD WARM-UP

– Range of Motion Exercises (rotations of all joints from head to toe)

– 70% effort run 1/2 mile jog or equivalent for swim/bike/C2 rower

3 sets of 3 different drills selected by programmer with brief (100-200m) jog increasing to sprint between each.

– Drill 1: Hops

– Drill 2: Half lunge

– Drill 3: Full Lunge

Sprints: 100m at 80%, 90%, 100%.

Recover completely and begin WOD.

(Original CrossFit Endurance Warm-up can be found at www.crossfitendurance.com)  

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