Hey ya’ll next week we are starting something new for our general warm ups!
We will be implementing 2 new warms ups that we will be doing for the next 2-3 weeks.
Warm Up 1
3 Rounds For Quality
12 Overhead Squats (PVC or Barbell)
5-10 Chin Ups
5-10 Ring Dips
Warm Up 2
3 Rounds For Quality
16 DB Lunges
10 DB Rows
30s Handstand
The reason we will be doing the same general warm ups for the next 2-3 weeks is to give you all consistent exposure to these movements so you can see consistent progress on them.
If you come 5-6 days a week you will alternate daily which warm up you will choose.
If you come 3 days per week you will pick one of the warm ups to do for the whole 2-3 weeks so you get enough exposure to these movements and see improvements!
After 2-3 weeks we will make a change to the movements that we have in our warm up and choose new focuses for you to progress at!
Additional Resources For Warm Up 1
Overhead Squats
http://library.crossfit.com/free/pdf/36_05_Overhead_Squat.pdf
Options For Chin Ups
1-Banded
2-Jumping Negatives
Ring Dip Variations
https://journal.crossfit.com/article/cfj-applications-of-the-support-on-rings
1-30s Support Hold
2-Immature Dip
3-Intermediate Dip
4-Mature Dip
Additional Resources For Warm Up 2
Handstands
http://crossfitsaved.com/simplehandstandpractice/
1-Partial Wall Walk
2-Wall Walk
3-Kick Up
4-Kick Up and Find Balance Off Wall
5-Freestanding Practice
Coach John