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    08 03 Better Warmup

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    08 03 Better Warmup

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    Lee Weiyang
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    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    56 views3 pages

    08 03 Better Warmup

    Uploaded by

    Lee Weiyang

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    CrossFit Journal Article Reprint.

    First Published in CrossFit Journal Issue 08 - April 2003

    A Better Warm-up
    Greg Glassman

    Introduction CrossFit Warm-up Traditional Warm-up


    In commercial gyms everywhere, warming up constitutes Samson Stretch
    little more than spending fifteen or twenty minutes on Overhead Squat
    a bike, treadmill, or stair climber. While better than Sit-up
    nothing, this approach to warming up is largely a waste 20 minute bike
    Back Extension
    of time in that it will not improve flexibility, does not
    involve the whole body or major functional movements, Pull-up
    misses an ideal opportunity for reinforcing and practicing Dip
    some critical exercises, and poorly prepares an athlete
    for rigorous athletic training.
    We need a warm-up that will increase body temperature
    and heart rate, provide some stretching, stimulate the
    entire body and major biomechanical functions, provide
    practice for basic movements, and finally, prepare for
    rigorous athletic training.
    We offer here a favorite CrossFit warm-up and compare
    the advantages that it has over riding a stationary bike
    for fifteen minutes. The CrossFit warm-up satisfies our
    needs whereas the traditional warm-up only leaves us
    with an elevated body temperature and heart rate.
    The essential features of our warm-up are that they
    include a stretch and major hip/leg extension, trunk/hip
    extension and flexion, and pushing and pulling movements.
    The combinations are limitless and might include more
    challenging movements like good mornings, hollow
    rocks, rope climb, or handstand push-ups in place of back
    extensions, sit-ups, pull-ups, and dips. The movements
    used will largely depend on your athletic development,
    but over time the more challenging movements can be
    included without being a whole workout. The Samson Stretch

    1 of 3

    ® CrossFit is a registered trademark of CrossFit, Inc. Subscription info at http://store.crossfit.com


    © 2006 All rights reserved. Feedback to feedback@crossfit.com
    A Better Warm-up (continued...)

    Benefits CrossFit Warm-up Traditional Warm-up

    Elevates body temperature + +


    Elevates cardiorespiratory rate + +
    Incorporates stretching + -
    Develops critical functions/movements + -
    Works whole body + -
    Prepares for rigorous athletic movements + -

    A warm-up like the one we are describing can quite easily to get used to the load. Incrementalism, patience, and
    become more than a warm-up. In fact, it can serve as a practice will make the basic calisthenic movements as
    workout for any athlete if so constructed. The idea is easy as riding a bike and provide wildly greater benefit.
    to compose the essential features into a fifteen-minute
    One consequence of a warm-up like this is that bigger
    circuit that challenges but does not unduly tax. Over
    numbers of pull-ups, push-ups, sit-ups, and other
    time the regimen can be toughened to the point where
    calisthenic movements will ensue. Before anyone gets 25
    three rounds of squats, sit-ups, back extensions, pull-
    pull-ups, three sets of 10 will have to be a breeze. Your
    ups and dips, even at 15 reps requires similar exertion
    max set of pull-ups, sit-ups, push-ups, dips, rope climb
    to riding the stationary bike casually for fifteen minutes
    (fastest climb/most consecutive trips), and handstand
    and produces a similar heart rate.
    push-ups will be a multiple of the number that doesn’t
    If initially you need to use the Gravitron or some similar tax you beyond a warm-up. Some coaches have called
    device to assist the pull-ups and dips, fine. Over time this “synaptic facilitation”, Pavel called it “greasing the
    you’ll give yourself less and less assistance until you can groove”; we call it “practice”. (It is our contention that
    do the pull-ups and dips without assistance and still find all exercises have a stronger neurological component
    the work load consistent with a warm-up. It may be than is commonly recognized.)
    that you want or need to start with one pull-up and one
    In any case, success with high- rep calisthenic movements
    dip per round and add a rep every other week in order
    like the pull-up, squat, dip, and sit-up will make you

    Overhead Squat Stretch

    2 of 3

    ® CrossFit is a registered trademark of CrossFit, Inc. Subscription info at http://store.crossfit.com


    © 2006 All rights reserved. Feedback to feedback@crossfit.com
    A Better Warm-up (continued...)
    stronger, improve your stamina, and won’t come to be
    without regular practice. Not all of that practice need
    be max rep but it will need to be regular and the warm-
    up is the perfect place for that practice.

    The “Samson” stretch:


    1. Lace fingers and turn palms outward locking
    arms
    2. Push arms and hands out to horizontal
    3. Push hands forward and head back getting nose
    as far away from hands as possible
    4. Keep gaze straight ahead
    5. Push arms to overhead
    6. Push hands hard towards ceiling
    7. Keep arms perpendicular to floor
    8. Keep palms turned to ceiling
    9. Close space between head and arms by raising
    shoulders
    10. Lunge as far forward as possible with one leg
    11. Let trailing leg’s knee settle to ground
    12. Push hips forward feeling stretch in front leg
    and back
    13. Maintain push to ceiling, perpendicular arms,
    closed arm-head gap, gaze forward
    14. Hold for 30 seconds
    15. Repeat with other leg

    Greg Glassman is the founder (with Lauren


    Glassman) of CrossFit, Inc. and the publisher of
    the CrossFit Journal.

    3 of 3

    ® CrossFit is a registered trademark of CrossFit, Inc. Subscription info at http://store.crossfit.com


    © 2006 All rights reserved. Feedback to feedback@crossfit.com

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