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Official Crossfit Warm-Up Warm Up D

The document provides details on several CrossFit warm-up routines labeled A through E, with each consisting of 3 rounds of various bodyweight exercises like pushups, situps, air squats, and movements using equipment like rings, kettlebells, medicine balls, and barbells. The warmups are intended to gradually increase intensity and prepare the body for more challenging strength, power and metabolic conditioning workouts.

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2K views1 page

Official Crossfit Warm-Up Warm Up D

The document provides details on several CrossFit warm-up routines labeled A through E, with each consisting of 3 rounds of various bodyweight exercises like pushups, situps, air squats, and movements using equipment like rings, kettlebells, medicine balls, and barbells. The warmups are intended to gradually increase intensity and prepare the body for more challenging strength, power and metabolic conditioning workouts.

Uploaded by

nmosilva
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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OFFICIAL CROSSFIT WARM-UP WARM UP D

3 rounds of 10-15 reps of 100 butt kicks x2


Samson Stretch (do the Samson Stretch once each 100 high knees x2
round for 15-30 seconds) Practice double-unders 5 minutes
Overhead Squat with PVC 3 Rounds of:
Sit-up 10 Wallballs 20lbs/10lbs
Back-extension (Good Morning) 10 Sit-ups
Pull-up 10 Box jumps
Dip

Note that for a workout that's dip or pullup-centric, WARM UP E


you might want to do something else in the warmup.
3 Rounds of:
http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf 10 Kettlebell swings 35lbs/25lbs
5 muscle-up progressions
Row 500M
1 Rope ascent
WARM UP A Then run 400 meters

Row 500M before and after


3 Rounds of:
10 Push-ups
10 Pull-ups BURGENER BAR WARM-UP
10 Sit-ups
Down and up
10 Air Squats
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
WARM UP B
Hang power snatch
Run 400 meters before and after http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
3 rounds of:
10 OHS with PVC
10 Knees to Elbows
10 Ring push-ups
Jump rope 100 single jumps

WARM UP C

Run 800M before, Row 500 meters after


3 Rounds of:
5 Ring Dips
10 Medball cleans 20lbs/10lbs
10 Pull-ups
5 Dumbell split jerks

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