Exercises

CrossFit Warm-up

We have a saying, “Our warm-up is your workout.”

It’s not very far off the mark. Every day you will see me post CFWU x 2 (eventually 3). This means do some kind of light cardio for two minutes. It can be running, rowing, jumping rope, jumping jacks, anything that will elevate your heart rate and get your muscles warm. Then you will do a 30 second samson stretch (each side). In a lunge, stretch both arms overhead with fingers interlaced and facing the ceiling.

Followed by the CFWU x 2:

10 push-ups (may be done from the knees, try to touch chest to floor or you may do them off a low wall, the back/arm of a couch or a wall. See the Developing Push-ups video below.)
10 sit-ups (full range of motion (ROM), sit all the way up, no crunches, hands wherever you want them. You can even hold a light weight or can in you hands and “throw” it forward as a counterbalance. If this is still difficult, sit on the edge of a chair, bench, coffee table or wall and, with bent knees and leaning back slightly, pull your knees up to your chest. Your hands should be on your seat for support. )
10 pull-ups (start with jumping. If you don’t have anywhere to do a pull-up then do a standing pull: grip a doorway/post/pole close to your body fall back to full arm extention with your body stiff as a plank and pull youself back to upright.)
10 dips (use the edge of a coffee table, the corner of a counter, or the arms of a chair, with feet on the floor)
10 squats (feet shoulder-width apart, make sure your knees track over your toes and that you break parallel, all the weight should be on the heels. Do not let the heels come off the floor. Keep your back arched. This is very important, by pointing your butt out behind you, you are protecting your lower back. If you are having problems getting below parallel, do the squat while holding onto a doorway or post. If this is still too difficult, find a low chair or step and simply sit down. Make sure you are still using proper form in the movement.)
10 back extensions (these can be done over the arm of a sofa if you have something to anchor your legs, husbands work particularly well, arms crossed on your chest. Otherwise just bend over at the hip from standing using a straight back and stiff legs, hands can be placed behind the head, these are also known as Good Mornings.)

Obviously x 2 means to do this twice. For many of you, especially, those who just gave birth, this may be all you do, and that is fine. Most of you will find yourselves sore after the workout, especially over the next two days. This is also normal. Get the blood flowing into the muscles and it will go a long way towards relieving muscle soreness.

Remember this is a warm-up. No need to time this or to do it for intensity, that will come in the workout, just concentrate on your form.

Edit: You do the two minutes of cardio and the samson stretches only one time at the beginning of the warm-up, then you do the two or three rounds of the rest of the exercise.

Video Demos

Disclaimer: Many CF videos contain language and/or music which is not work/family safe. These videos are produced and made available completely free. If you are viewing these demos somewhere were that can cause problems, mute it. Demos courtesy of CrossFit.com.

CFWU (at the end of the video there is a demo of the Samson Stretch)
air squat
jumping pull-up
developing push-ups
“Girl” Pull-ups
Deadlift Intro
hang power snatch
Thrusters (Mac or Windows)
Shoulder Press/Push Press/Push Jerk Tri-panel
Burpees