Thursday, August 19, 2010 by Craig
This Warmup is designed to prepare someone for Running and explosive events. Could work well with a sprint workout or a workout involving explosive movements such as box jump, clean, jerk etc.
Run 400
Walking Lunges
Walking knee hugs
Walking ankle grabs
High Knees
Heel Ups
Rotating Lateral Lunge
Shuffle
Karaoke
Karaoke w/ high knee lift
Samson Stretch
Optional: Max Pushups in 1 minute at the conclusion
Tuesday, August 10, 2010 by Craig
Run 400
Mobility Drills
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch
Stability/Balance w/a Barbell
Beginners: 6 of each
Intermediate: 8 of each
Advanced: 10 of each
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Overhead Squat
(Bar always points forward and back)
Tuesday, August 10, 2010 by Craig
Run 400
Mobility Drills
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch
Hip Mobility
10 Squat
5 Budda Belly/Proud Chest
Duck walk on heels
Lunge Side to side for 10 (5 each)
10 Groiners
10 Wall Squats
Tuesday, August 4, 2009 by Craig
“This warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.” -CrossFit Journal
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Tuesday, August 4, 2009 by Craig
This is a warmup designed for explosiveness. Perfect for a day of Box jumps, Hang power cleans/snatches, or Clean Pulls/shrugs.
Jump Rope 1 min intervals of:
Singles
Running in Place
Left/Right Jumps
Doubles
Plyo Box Course 3x through
10 Squat Jumps
10 Split (lunge) Jumps
10 Vertical Jump
10 Knee jumps (blue/black only)
Estimated time to complete 10 mins
