BODYWEIGHT WARM UP

2-3 Rounds:

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

The Approach:  So first, why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no 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 on 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 on negatives for pushups, you are going to work to 10 consecutive hand-release negative pushups 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

FOCUS ON QUALITY MOVEMENT

LIFT

Back Squat 5 x 5 – % work this cycle. 65-75-80-80-80% if you do not have a 1 Rep Max then work 5 heavy sets across.

WORKOUT

Performance
3 RFT
25 Kettlebell Swings 24/16kg
10 Burpees to a 6″ target
25 Double Unders

Fitness
3 RFT
25 Russian KB Swings 24/16kg
10 Burpees
50 Singles

BENCHMARK TRAINING

Games

“14.3”

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg

More info HERE.

Hero

“Manuel”

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community.

MOBILITY MONDAY

The Russian Baby Maker: The Best Hip Stretch You’ve Never Heard Of

The most important thing to know when doing the RBM is that the point is to spread the hips, not the knees. We’re trying to push the proximal ends of the femurs out to the sides, not the distal ends.

Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Don’t try to sit all the way down into a full squat with an upright torso; you may actually be leaned quite far over and only slightly below parallel. If you don’t feel a stretch in your adductor/hamstring/inner-leg-parts origins, you’re doing something wrong.

This is definitely one of the static stretches that I find appropriate for pre-training. Hold for 10-30 seconds or so for 1-3 sets and see how your squats feel afterward.