Getting hot and sweaty….

cf09

Around the time that I started down the physical fitness road that led me to CrossFit NZ, I was living in Canada, working as a hardwood floor layer from 7am-7pm.  I also had a 30mins cycle commute to start off the day (uphill both ways of course.... :), so it meant my only chance to get to the gym was early.....like, Dawn Demons early......

It opened at 530am, but I needed to leave for work at 630am, leaving me little time for a warm  up at the gym.

So I used to get up half an hour earlier, at 5am, and sneak out to the lounge in the dark to run through a basic routine, then I'd run the 10mins to the gym, thus hitting the weights  fired up and ready to rock!

It looked a bit like this.

1. Wrist circles - 10 each direction
2. Elbow circles - 10 each direction
3. Arm swings - 10 each direction
4. Bow & bend (Kang Squat) - 10
5. Leg Swings - 10 each leg, forward and sideways
6. Perfect Stretch - 10 each leg
7. Scorpion - 10 each side
8. Russian Baby Makers - 30 sec hold
9. Broomstick shoulder rolls - 10
10. Overhead squats - 10
11. Sots Press - 10

We've talked about just foam rolling before a workout and how that is better served at putting you to sleep, rather than prepping you to train!  The Pre-WOD board will always have some simple suggestions, and they will remain simple so as to allow everyone to understand and get them done quickly.

BUT, if you want to mix it up some days and do something else, be our guest!

Give the above routine a try, and add any of your favourites - as long as they are dynamic, full range of motion, and make you feel like you could squat a house and lift a car, they are perfect for your warmup.

FITNESS

A.

Hang Power Clean 5 x3

B.

15 Power Cleans

Run 400m

10 Power Cleans

Run 400m

5 Power Cleans

Run 400m

PERFORMANCE

A.

Power Clean 5 x 1.1.1

B.

10 Power Cleans 60/40kg

Run 400m

10 Power Cleans

Run 400m

10 Power Cleans

Run 400m

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