3 Levels of The CrossFit Warm-Up…

The CrossFit Warm-Up has become an important aspect of our programming. Along the way we've discovered that this WARM-UP is very individual and each student has their own limitations, strengths and weaknesses. While focusing on QUALITY of MOVEMENT, this series of movements will depend largely on your current athletic level and it's our job to figure out "where you are" at each class.

"The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups in place of back extensions, sit-ups, pull-ups, and dips. The movements used will largely depend on your athletic development, but over time the more challenging movements can be included without being a whole workout."-CFJ

Here's 3 Levels of The CrossFit Warm-Up;

Beginner:
Air Squat
Back Extension
Knee Push-Up
Band Assisted Kipping

Level 1:
Overhead Squat
GHD Sit-Up
Ring Dip
Chest-to-Bar Pull-Up

Level 2:
Pistol
L-Sit
Handstand Push-Up
Rope Climb



Workout of the Day
Split Jerks
3-3-3-3-3
-break
As many rounds as possible in 20 minutes of:
5 Power Snatch 135/95#
10 Sandbag Get-Ups (5 each arm)
Run 400 meters