We start back with the body weight warm up for the next four weeks. We are also back to lifting.

Performance

Front Squat – work up to 1 Rep Max.

Suggested warm up. % based on your opening weight, which should be a weight you know you can get.

5 @ 30%, 3 @ 45%, 2 @ 55%, 1 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ Opening Weight, then continue adding weight to failure.

Then a 7 Min AMRAP of:

7 OHS 40/30kg

7 Bar facing Burpee

Fitness

Front Squat 2 x 8 – work up to a heavy double.

Then a 7 Min AMRAP of:

7 Front Squat 40/30kg

7 Burpee

Body Weight Warm Up

The Plan

2-3 Rounds of:

  • 30 seconds of pullups
  • 30 seconds of pushups
  • 30 seconds of situps
  • 30 seconds of squats

So why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no any rest without being worn-out like after a 6 minute WOD.  Well, first, 30 seconds of each movement allows enough time to get a decent number of reps done, while not taking you all the way to failure.  Thus, each round of 30 seconds, you should be doing a number of reps (10-15 would be great), but not using the entire 30 seconds or doing rep after rep until you fail.  Try to use 20-25 seconds for work and then 5ish seconds to transition to the next movement.  You shouldn’t be completely fatigued after 3 rounds, just sufficiently warm.

Next, how to keep the warm-up from getting boring: There are different Levels to the warm-up that you progress on throughout the week.  The levels are described below:

  1. 5 Strict Pullups, 10 Hand-Release Pushups, 10 Abmat Situps, 15 Air Squats
  2. 10 Kipping Pullups, 7 Dive Bomber Push Ups, 5 Toes-to-Bar, 15 Jumping Squats
  3. 7 Kipping Chest-to-Bar Pullups, 7 Ring Dips, 7 Weighted Situps, 10 Squat Tuck Jumps
  4. 3 Muscle-Ups, 5 HSPU, 10 sec. Hollow Rock, 20 Air Squats

If you are able to complete the prescribed number of reps on a level for each of round of 30 seconds, you are able to advance to the next level for your next warmup.  However, each week, you have to reset to Level 1 and start over on the progression. 

Now, what about if you are on a band for pullups, or still working negatives for pushups??  Well, if you are able to get 7 pullups each round on your band of choice, then it is time to move to a lighter band.  Additionally, if you are still working negatives for pushups, you are going to work to 10 consecutive hand-release negatives each round before switching to regular hand-release pushups.  Thus, athletes still working on getting pullups and pushups get more exposure to the movements that will have the best benefits, while more advanced athletes get exposure to a larger variety of movements. By resetting every week, you will get exposure to a wider variety of movements every week.  Additionally, by resetting every week, you can see your progress in more definable terms.

Finally, by doing a similar warmup, you will be able to gauge how you are feeling for the day… if you normally do 10 pullups every round, and only get 7 today, it is a pretty good indication that your shoulders are a bit smoked and shouldn’t be pushed too hard.

So, in conclusion, how the bodyweight warmup should work:

  • Meant to be a warm-up, so don’t wear yourself out
  • No rest between movements
  • Don’t go to failure
  • Aim for 10-15 reps of each movement
  • Scale up a movement if you are able to achieve the prescribed number of reps at a level
  • Reset each week to Level 1

Mobility Monday

Wrist Mobility: Why It’s Important Plus 8 Excerises to Improve It

Let me ask you a question. How’s your front rack position? Do you wince with pain in your wrists when the barbell forces them back, swing a kettlebell overhead, or even try to complete several push-ups in a row? I’m sure you are not alone. In fact, I’d wager that almost every CrossFitter has experienced some sort of wrist pain in their training career. There’s a reason why CrossFitters and Olympic Weightlifters alike invest in wrist wraps and straps.