CrossFit Warm Ups

April 13, 2009 by Coach Morden
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CrossFit Warm-Up # 1:

Complete 10-15 reps of each exercise

3 rounds total.

Samson Stretch
Shoulder Stretch
Torso Twists
Squats (overhead)
Sit ups
Supermans
Dips
Pull ups
Squat Thrusts
Cleans

CrossFit Warm-up # 2:

Complete 10-15 reps of each exercise

3 rounds total.

Super Stretch
Skin the Cat
Wall Ball
Hanging Knees to Elbows
GHD Back Extensions
Handstand push ups
Muscle ups
Sprawls
Snatch

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World Class Fitness in 100 Words

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports.
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