Warm-Up Matters

Our warm-up is your workout!

Is a motto stated by many crossfitters out there!

sometimes warm-up needs to be just that! Warm-Up...NOT a workout!

After the WOD, during snatches, my shoulder was feeling "twitchy"
Took two minutes to "roll it out" and stretch...got back to snatch and was VERY mobile!
No more twitchy-ness... Amazing what that can do for you!!!

Have to squat in a WOD...get some Hip Mobility in
Have to do wall balls...get some Shoulder Mobility & Hip Mobility in
Cleans...Wrist rotations (mobility/flexibility)
You get the idea...

Sure, you can get into a WOD with little or no warm-up in an emergency or if you are short on time.
BUT, this should not be the NORM!

Warm-Up ~
5 x Line Drills

AMRAP in 10 Min:
5-10-15-20-25-30...etc Up Ladder of Wall Balls
5 Hang Power Cleans (165#/115#) b/t each set of Wall Balls

TEST
Max UB C2B Pull Ups* (scale as appropriate)
* whatever you get, perform 2x's that before you leave in as few sets as you can (if time)

Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch

Val ~ 5 RFT: 400m Stair Run + 21 Box Jumps ~ 18:53
Rickaby ~ 3 WB in Rnd of 35 (138 reps) / 17 Strict PU
Ethan ~ 13 in rnd of 35 (148 reps) / 18 Reg Pull Ups
Oz ~ 15 in rnd of 35 (150 reps) / 18 C2B
JB ~ 16 in rnd of 40 (191 reps) / 18 C2B
tb ~ 25 + 1 PC in rnd of 25 (96 reps) / 33 C2B / 155# Snatch Complex

JB was a complete BEAST! This was in his wheelhouse!!! It was awesome to watch!!!