Tuesday: Having your “Competition Warmup”

Tuesday: Having your “Competition Warmup”

Tuesday: Having your “Competition Warmup”

It’s important to have something to rely on when the big day comes!

Warm up is important. Every fighter has his own ritual before a fight. Every baseball player has their own set of stretches before they take the diamond. It’s important to warm up in a familiar way in order to feel ready and able to take on any task. This is especially true in CrossFit since the movements and tasks seem to vary all the time.

I encourage you to find your specific warm up for game day. During regular classes we provide you with the specific things to do in order to get loose for the day’s WOD but what if you’re doing an activity or competing somewhere else?

One of my favorite CrossFitters and runner up in the 2008 games Josh Everett shares his thoughts on Warm Ups. Maybe you can use this to help develop your own gameday ritual. Check it out!

 

 

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Ax4

A1. Row 200M

A2. 20 second AMRAP Dips

Rest 1 minute

 A1. Bent over barbell rows

  • 5-5-5-5

(Unbroken and focusing on proper form)


A2. Dips ADAP (Static or Ring)

  • 5-5-5-5

Rest 1 minute

 

 

A1. Bent over barbell rows

  • 8-8-8-8

(Unbroken and focusing on proper form)


A2. Dips ADAP (Static or Ring)

  • 8-8-8-8

Rest 1 minute

 

B. Complete for time:  (15 minute cap)

  • 40 Wall Ball
  • 40 KB Swings
  • 40 Situps
  • 40 Back Extensions
  • 120 Rope passes 

B. Complete for time:  (15 minute cap)

  • 30 KB Swings (53/35)
  • 30 Situps
  • 35 Back Extensions
  • 35 Double Unders or 90 rope passes
  • 35 Wall Ball (20/14)

(Perform 2 Burpees at the beginning of each minute)

 

B. Complete for time:  (15 minute cap)

  • 40 KB Swings (53/35)
  • 40 Situps
  • 40 Back Extensions
  • 40 Double Unders
  • 40 Wall Ball (20/14)

(Perform 3 Burpees at the beginning of each minute)