The Iceman Cometh?

JT Scott | 12/15/2019 | 4

It’s cold outside – relatively speaking – and so getting a good warmup in can be critical for making the most of our workouts.

When coaching warmups, all the team at CFSV have spent time working with me on the essential components of a good warmup. Even though you’ll see differences in our styles, the key elements are going to be there: you’ll loosen up, you’ll be reminded physically and mentally about the muscle activations that are important for the workout, you’ll get a little education about how to do the foundational movements, and you might even get a fair amount of injury-prevention work done strengthening the distal joints and muscles before you fire those big primary drivers.

Especially in the winter, we know you’re coming in (and coming in from the) cold. We’ll get emphasize the cardio/joint mobilization stuff more now than we might in the summer, where the emphasis becomes strength building and joint prep.

Believe it or not, we plan for this stuff. If you’re lucky enough to be in Nelly’s classes, you might even be able to check out her warmup lesson plan neatly typed in outline format… but even if you watch 3 classes from me, a grizzled old guy who has spent over a decade teaching CrossFit classes in gyms I own, you’ll see every day’s warmup is consistent across all the classes, and reflects some unique elements specific to this day’s training.

TLDR Despite the cold closing in, your coaches here are prepared to get you warm and ready for the work ahead – which both keeps you uninjured and makes your effort in the box more effective at making progress!

STRENGTH: Push Jerk 5-5-5-5-5

WOD:
3x AMRAP 3
15 Shoulder to Overhead (115/75)
20 Double Unders
Max Effort Toes-To-Bar (for score)
* Rest 90 seconds between each AMRAP3