warm up for cindy wod

400 m run Regular kipping pull-ups or even strict pull-ups work too, but your shoulders and grip will tire faster. Fran 20 jumping lunges 75 power snatches for time Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. 9 push jerks, Warm up 400 m run SDHP 53/35, Warm up 5-5-3- 5-3-1 35/25 At round 16 my mind started to trick me and make me believe that I could slack with only4 min left and I would be happy with 17 rounds. Pull ups 5 front squats 135/95 10 front squats 155/105 Str- press 3-3-3-3 10 one arm KB clean and jerk 53/35 A great CrossFit warm-up prepares your muscular and nervous system for exercise. 5 rounds for time. G WOD - MONDAY 29.04.19 - "CINDY" WARM UP 2 rounds Run 200m or Row 250m 10m Inch Worms 20 Air Squats 20 Hollow Body Rock 10 Superman hold. 20 calve raises w/ bar on back Wod WOD E2MOM - Equipment (medicine balls, rowing, crossfit racks, barbell, dumbbells or kettlebell etc. Progress to performing 10 rounds of Cindy and try to stay near the 10 rounds in 10 minutes mark. 30 thrusters 65/45, Warm up: 10 Turkish get ups, 20m caterpillar, WOD Check out more benchmark WOD guides here. -lunges 400m run You record your results each time you do it, so you can measure your progress. 9 thrusters 4 rds for time Wod 3 min jump rope 100 double unders Back squat 3-3-3-3 5 min Roll, 200 FEET lunges, 200 FEET bear crawls. Str-Backsquat, 10 weighted lunges 95/65 bar in front rack position, Warm up- 5 min roll Jumping pull ups Strength: press 553(555) Do not allow monotone work and maximally alternate exercises and modalities. 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod WOD 10 KB Russian swings 70/53 21/ 18/15/13/11/9/7/3/1 warm up for cindy wod. Wod A solid warm-up gives you time to shake off the rest of your day and sync into fitness attack mode. Strength: bench 3-3-3 I have tried these before and they worked fine. Sit ups 10 lunges 50 thrusters Tricep extensions 10 reps 50 single dumbbell overhead squats (22,5/15 kg) 40 burpees over dumbbells. Skimp on your mobility training at your own risk. WOD 10 front squats 135/95 5 min roll Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. Es un entrenamiento basado en los ejercicios de cuerpos militares, policiales y de bomberos . 10 one arm KB clean and presses 1 min mountain climbers, Wod Question: Coach, I feel like Im not getting all the nutrition I need. 10 push presses 65/45 6 front squats 155/105 Going back to basics and slowing down also resets your muscles to start working differently. The following guide consists of 3 major sections: Warming up is a hard sell for some people. 10 ring dips Search and sort criteria on this page for Crossfit WOD searching: - WODCategory -singlet, couplet, triplet or chipper, bodyweight or with weights. -25 pull ups 10 sit ups Close in meaning to WOD is a workout of the day, a complex, a task. 200 m run 20 DB curls 4 burpees 5 rounds NOT for time, Warmup: 3 rds of Cindy 10 Over the bar burpees 3 rounds for time. 10 Rope climbs 5 presses 95/65 200 m run Open again tomorrow. 10 pull ups 25 squats Heres a skeleton that any good warm-up. 1 min KB swing Get in touch: 4 rounds for time(15 min cut off), Warm up 5 min foam roll 20 calf raises Warming up for CrossFit training sessions will prep your body for greatness which is likely to be exactly what youre chasing. 2016 Superbadassworkouts.com All rights reserved. Follow along and get. There isnt any identical workouts in WODCAT database. 3 rounds for time, Warm up 3 rds 25 min cut off, Str: back squat 5-3-1 Faire 1 tour de : 20 scapular push-ups 20 scapular pull-ups 15 air squats 200m row/rameur. 5 floor press 3 min jump rope Cool Down: stretch, Warm Up: 100ft lunges, 25 squats, 15 burpees Record best lap and slowest lap, Warm up 3 rounds of Cindy 5-5-3- 5-3-1 5 dead hang pull ups Str-press 5-5-5-5 1000m row Even if its only 2-3 small sets, youll get much better at double unders if you do them each day. 5 min jump rope I was telling myself before hand that QUITTING WAS NOT AN OPTION! 5 rounds for time, Warm up 3 rounds of Cindy 5 rounds 6 DB curls ring rows 20 push ups 20 double unders 10 floor presses 185/115, Warm up Wod 10 Romanian Deadlift 10 minute AMRAP, WOD 3 rds 2 min mountain climbers At the top of each box, write the 4 components of a good warm up. Benefits Of A Good Warm-up Include Physiological benefits - your muscle tissue can move better when blood flows through it. 200 m farmers carry, 20 KB around the worlds, Str-back squat Can a resurrection fern help us get through this pandemic? 15 sit ups 3 min of thrusters 135/95 Eingestellt von Hannah um Str- press- 10-5-3-2-1 10 min cut off. Str-Bench Press 5-3-1 WOD 20 min AMRAP, Warm up Tabata 6 Ring Row Do your push-ups and squats near the pull-up bar. You might choose movements like PVC pipe thrusters or 1-arm kettlebell presses. Cool down: stretch, Warm up: 5 minute foam roller 3 min of max front squat 75/45 12 sit ups 15 PVC OHS, snatch balance, power snatch, good mornings, Wod 21-15-09 20 ring rows 10 pull ups 800m run 10-10-10 4 rounds, Wod 10 min AMRAP Strength and Skill: deadlift 5-5-5-5-5 A good warm-up also increases body temperature and puts your body's pH at a level optimal for exercise. If youre prone to skipping your warm-up, it may be best to use movements you know youll want to do better a general warm-up than none at all. 10 sit ups 10 floor press 15 foot Rope climb, 10 ascents WOD 50 double unders 10 one arm DB OverHeadSquat-L for time For time, Warm up: 400 m run, 20 lunges,10 knees 2 elbows 5 overhead squats 135/95 Strength and Skill: press 3-3-3-1-1-1 1 min rest Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks Burpees For air squats, work to tug your butt down quickly then spring up quickly. 9 Hang Power Cleans, 155/105 lbs Cool Down: 5 minute foam roll, stretch, Warm up:800m run, 25 burpees Cool down My muscles ached my mind was trying to play tricks on me but I repeated Push em out to myself all the way to end. For time: 3 sets of 10 20 Burpee Hit enter to search or ESC to close. CrossFit is a registered trademark of CrossFit, Inc. AMRAP (AS MANY ROUNDS AS POSSIBLE) - in such a workout, a clear indication of the number of exercises and repetitions of one circle (round) is set and the time during which it is necessary to perform as many such circles (rounds) is indicated. 2 rounds 50 double unders 1 min rest 5 min roll 100 push ups 10 band pull downs 5 rounds for time, E3MOM: 5 rds: 5 push press 115/75, 20m bear crawl, WOD Follow along and get something done in less then 20 minutes. Run 1 mile 10 reps for 5 sets Have a question or comment? 100 sit ups Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks. 10 lunges holding KB over head left hand 8 box jumps 20 hang power cleans 135/95 Floor press Then 4 rounds, Warm up KB swings 5 min roll In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. 20m broad jumps 15 GHD sit ups KB swings Labor Day WOD 10 barbell curls 65/45 (1). 10 lunges w/KB WOD 35 med ball sit ups 3min rest Str-Deadlift 2 front squats 155/105 Double unders 5 front squat 155/105 4 rounds, Wod 10 bar bell curls 50 KB Swings 53/35 40 ring dips In all likelihood, the bottleneck in this workout is going to be push-ups. 5@ 40% 5@ 50% 5@ 60%, WOD 20 push press 95/65 3 rounds of Cindy 800 m run 40 m of bear crawls, Wod Scale the time on this workout before scaling the movements. This focus will serve you very well when youre entering the so-called pain cave in the middle of a tough workout. Cool Down: stretch, Warm up: 5 minute foam roller, 5 min rowing, 1 min mountain climbers Popular workouts categories: Girls, Heroes, Games workouts, RFT workouts,gymnastics(bodyweight workouts), weightlifting or endurance workouts. 20 sit ups 30 floor press @135/95 3 rds 50 Mountain climbers 10 weighted calf raises 10 burpees 10 wall balls 200 m run 10 thrusters 135/95 200m run 10 deadlifts 135/95 WOD (40%)-(50%)-(60%)-(75%)-(85%)-(95%) 3 rds For time, 1000m row 3 min max push press 75/45, Warm up: 5 minute foam roller, Dont run across the gym to do exercises. 20 knees 2 elbow 10-1 3 min jump rope The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. 5 rounds, Wod 20 lunges w/DB 35/25 Str- clean&jerk 1-1-1-1-1 sit ups 25 air squats 5 rounds not for time(athlete choices weight), Cool down Row for Calories For DT choose a weight that you can cycle thru quickly even if that means breaking the movements up. 150 air squats, WOD You can also access past workouts. 800m run 5 front squats 155/105 Cool Down: stretch, Warmup: 5 minute foam roller, 50 double unders, 50 sit ups, 50 supermans This a way you can perform HIIT workouts. Push up "Mary" is a WOD where you should go mostly unbroken. 30 push ups Cool down: stretch and roll, Strength: split jerk 5-5-5 Str- weighted pull ups You guys have it down pat and it feels just like it is meant to, like a great big, welcoming family. Each crossfit workout doesnt look like the previous one, and it is possible that even during the year you will not have any repetitive training. 5 rounds NOT for time, Warm up 18 lunges 400 m run For example, if WOD has heavy cleans do the 15 . Bent over rows 10-10-10-10 Tip: try to smoothly distribute work throughout the entire minute, keeping the same pace throughout the workout. This way, youll give your mind a reliable signal that youre about to get after it. 15 snatches (weight 1) 5 wall walks. By the President of the United States of America, a Proclamation. 100 Burpees, Warm up Recovery days are when you do not do any work at all. Ring dips 2 rounds Press 3-3-3-3-3 Back squat 3-3-3-3-3 Str-deadlift 5-5-3(5-3-1) 20 push ups 2 pull ups Warm up with air squats, Australian pull-ups and incline push-ups. 5 power cleans WOD Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight. KB swings 21-18-15-12-9-6-3 Whereas the aerobic training for non-CrossFit workouts might involve walking or even jogging, youll likely steer toward more CrossFit-style aerobic activities here. For example, only perform two or three muscle-ups instead of 10 if needed. 50 double unders Push-ups-They're The Problem 5. 200 m run 2 min rest 3 rounds for time 10 squats This is great for people who are often too busy to dedicate much more on workouts. WOD 1000m row EMOM 10 min 150 air squats Wod 50 mountain climbers, Wod 10 bent over rows 3rds for time 800m run 30 push ups 50 weighted lunges, 12 min AMRAP 15 burpees A band pull-apart increases blood flow and range of motion. 40/50/60% The evidence from randomised controlled trials? 3 sets of body weight back squats. When doing jumping pull-ups, do not let your body just drop down as that can injure your arms and shoulders. 25 Calf raises 100 m of bear crawl These are done to exercise the back muscles. Cool Down: stretch, Warm up: 5 min roll, 3 min jump rope, 3 min row The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. To prepare yourself for each WOD (workout of the day), its essential to get your brain and body into the right space. 200 Meter Run or Bike/Erg 200 m run Wod Wod 50 sledgehammer swings, Wod The goal is to go through the workout at a slow pace, and you should feel fresh when you finish the warm-up WOD. 3 rds for time, Murph 3 rounds for time For time, Wod For time, Str- Press 5-5-5 Strength and Skill: Power Clean 3-3-3-1-1-1 When this is easy, progress to 10. Str- press 200 m run 10 wall balls Cool: stretch and roll, 3 rounds of Cindy for warm up 3 rounds for time, Wod 3 rounds for time, Warm up 2 rounds for time, Cool down While this may not be the most fun, its essential if you want to perform better. Any crossfit workout belongs to only one of the types, and cannot be different at the same time. Push ups. Now, its time to give you actionable advice to help you get started. 10 burpees 100 ring row 20 push ups Wod 10 DB curls 2 Leg stretch, Warm up- (search by the presence of certain exercises in workouts) Strength and Skill: snatch 1-1-1-1-1 10 over the bar burpees 5rds, WOD Cool down: stretch and roll, Warm up: 800m run, 25 pvc good mornings, 25 pvc deadlifts 5 min of jump rope Cool down- 5 min foam roll, stretch, Warm up: 800 m run, 100ft Lunges Heavy loads on small joints can add up over time. 10 Turkish get ups WOD Check the. 20 PVC good mornings 10 burpees box jumps 24/20 10 floor presses 135/95 You will perform better and decrease your risk of injury by warming up before you work out. 200 m run You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 30 ring dips How can a coach get their athletes to buy into always warming up? Front squat WOD 3 min mountain climbers When youre proficient at that, add another round and keep it within 5 minutes. Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. WOD 8 Med ball cleans 1 min rest 20 min amrap J Strength Cond Res. 5-10 Hang Muscle Clean Run 1 mile 25 push ups Here is a list of the most popular types of CrossFit workouts. Do it a few times a year. 15 floor press WODCAT is not affiliated with CrossFit, Inc. in any way. 2 min max shoulder to overhead 75/55 Tabata push ups 4 rounds 20 ring rows Sit-ups Warm up 200 m run, 10 SDHP #35/25-2 rounds. Wod 25 med ball sit ups Cool down: quad stretch and roll, Warm up Not for time If plank ups are difficult, hold standard plank R1 and push up position R2.Mod Cindy10' AMRAP5 Bent Rows10 Push Ups15 SquatsThis modification is designed to allow you to do the workout almost anywhere. 5 one arm KB cleans 53/35 30 sit ups Athletes have to complete as many rounds as possible (AMRAP) in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats. Mobility should take into account the demands of the movements you will perform. 10 min AMRAP, Str-Shoulder Press Its easy over time to forget this. 15 med ball cleans 10 box jumps 100 burpee pull ups 5 rds not for time 2 rounds for time If you find your score for Cindy isnt improving like you want, that can indicate holes in your training you need to fill. Welder Hand Care Kit as it is great way to get your hands repaired so you can get back to your workouts quickly. Strength/Skill: back squat Rest 3 min Cool Down: stretch and roll 50 reps of band Tricep press downs, Str- Deadlift 5-5-5(10 sec hold at the top of each rep), Wod DB lunges 35/25 3 minutes time cap per round 2 min max sit ups 15 leg raises For time, Cool down 5 rounds for time, Warm up Double unders and push ups, Str: press 5-3-1 5 rds of 75/115-lb. WOD 20 Turkish get ups 53/25 Cool Down: stretch shoulders and low back, Warm up- 5 min foam roll Wod The workout is done just like the song. Strength and skill: 3 sets max press 20 PVC Front squats 10 min AMRAP, Warm Up: 400 m run, 20 burpees 21-15-9 However, research suggests that warming up thoroughly before strength-training sessions can significantly reduce injury risk. 3 min rest 10 ring or box dips 200 m farmers carry 3 rounds 4 time 10 burpees You may also consider typing this up and laminating it for your gym bag. 135 pound Clean and jerk, 30 reps 25 band lat pull downs 30 sit ups 10 burpee box jumps Pick and choose from each list until youve created a warm-up that meets the specific demands of that days workout. 5 m jump rope 5 min jump rope 10 KB swings53/35 10 Steps Forward & Backwards Crab Walk 2 min of max ring push ups 10 KB twist 15 DB shoulder raises 20 min cut off. 6 Knee Push Ups 20 dumb bell lunges AMRAP 20min 5 Pull-Ups 10 Push-Ups 15 Air Squats Murph Workout Tips 50 double-unders. 5 toes to bar Strength and skill: power snatch 1-1-1-1-1 Read Also: Top 6 Best Plyometric Boxes For Your Workouts. Use The First 5 Minutes To Feel Out Cindy. Terry takes on the variation of the classic WOD Cindy, "Cindy's Cousin", as part of the Rokman Adapt & Overcome Challenge Series. 20 lunges WOD Str- deadlift 5-3-1 25 min cut off 5 rounds ( not for time, but 25 min cut off) The Cindy WOD comprises three primary workouts done in quick circuits 5 Pull-ups, 10 Push-ups, and 15 air squats. 400 m sprint 2 min flutter kicks Cool Down: stretch, Warmup 400m run 5 push presses 95/65 Str-back squats 1-1-1-1-1 Always try for the higher number first. This means opting for full-body cardio machines like the rower and air bike. Cool Down: stretch, Warm up: 5 minute foam roller, 10 Turkish get ups, 2 min wall sits(sit on the wall with your legs at 90deg 3 min rest Push ups Cool down 4 min max Russian KB swings 70/54(record reps) JT Our program delivers a fitness that is, by design, broad, general, and inclusive. 6 PU,8-8,10-10..Ext Push ups Think of it as the bridge between your warm-up ending and the work out starting. 30 push ups 100 m broad jump, Warm up: 1000m row, 15 pvc good mornings, 10 pvc deadlifts, WOD 60 DB Lunges 35/25 For time, Warm up Cool Down: stretch and roll 5 min roll 200m run WOD 4 burpees In this guide, well look at the Cindy WOD, five strategy tips for getting a great score, movement standards, and how to scale. Floor press 135/95 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod Back to WOD Generator 7,649 WODs and counting 50 push ups Strength and Skill: press 3-3-3-3-3 3 min of thrusters 115/75 21-15-9 20 minutes, as many rounds . Pretend that todays workout is as follows: My Word Bank warm-up would need to account for 4 movement patterns. 10 KB swings 70/53(Russian) 10 Snatch 115/75 Strength and Skill: deadlift 3-3-3-3 25 sit ups 20 m of WOD FOR TIME. For time 3 min planks(min each side) 20 push ups Curls 10 reps 20 shoulder to overhead DB 35/25 WOD Not for time, WOD 2 100 ring push ups 20 squats, Wod Strength and Skill: press 1-1-1-1-1 Med ball sit ups, Wod Wod 10 bar facing burpees DB curls 5 sets of 10, Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans Cool Down: 100 sit ups, stretch, Warm up: 5 minute foam roller, 50 jumping jacks, 50 lunges 50 ring push ups 12 min, Wod Below each box, list as many movements as you can think of for each section. 1 min rest 4 rounds for time 10mountain climbers 500 m row TABATA 30 squats 100 sit ups Set up a whiteboard where you can write down or wipe away numbers to track your score. 21 thrusters 100/70lbs 35 med ball sit ups 20/14 10 around the worlds(both sides) 40 KB swings 53/35 20 push ups Strength and Skill: Dead lift 5-5-5-5-5 1 handstand pushup (against a pear tree) WOD This will help you set your pace (#1 key or getting a good score) and also help you warm-up for the WOD. 25 med ball cleans 20 calf raises 2 rds 2 min max push ups 5 min jump rope 40 m bear crawl, Wod Str-bench press 5-5-3(5-5-5) 40 kb swings Are there any exercises that I know from past experience make me feel extra energized or focused for a workout? 3 Kipping Pull Up or 3 Jumping Pull Up 10 sit ups, Power clean 10-5-3-1 90 Sit-ups Wod Its a foolproof way of preparing your body for exercise while not getting bored by the same movements! WOD 40 lunges 20 PVC overhead lunges The difference is that mobility focuses on increasing range of motion (ROM) in your bodys joints. DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. Wod 5 over the bar burpees 5 thrusters 5 min jump rope (complete as many reps as possible in the remaining time) Ring rows Strength: back squat 5-5-3 (5-3-1) Not allowing for recovery and active rest days can also lead to injury and over-training. Mountain climbers 21-18-15-12-9-6-3-1 5 min roll Max vertical FGB 10 min AMRAP 50 kb swings 6 pull ups Perform Tabata routines (7 rounds of 20 seconds of work, 10 seconds rest). WOD However, Crossfit does not require any special training or experience. Too much support and you wont progress. Wod 5 clean and jerks 135/95 10 ring dips WOD 10 front rack lunges 95/65 3 rds for time 2 rds, WOD 5 front squats 155/105 Thats alright. 10 kB swings 53/35 Cool Down: stretch, Warm up: 5 minute foam roller 1 min rest WOD It is a treat to be able to drop in at a box while your on vacation. 20 kb swings 53/35 Bent over Row 10-10-10-10 WOD 800 m run 20 pvc deadlifts, Wod 50 push ups Warm up Warm up: 5 minute foam roller, 3 min rowing, 3 mi tues jump rope 8 burpees 1200 m run Strength and Skill: deadlift 1-1-1-1-1 For time, Wod 20 pull ups Warm up 5 min roll 3 rounds of Cindy Wod 50 double unders 50 sit ups 3 rounds for time(15 min cut off) Str-Front squat 10-10-10-10-10 Floor or bench press 10 min of max KB swings. Burpee pull ups, Wod 5 min jump rope 15 DB curls(5 sets) This wouldnt be possible if you were to perform two exercises which hit the same muscle group consecutively like the push-ups and a bench press. 50 flutter kicks, Wod 3 min AMRAP KB Swings 70/53 6 FS 20 calve raises w/ bar on back 5 min roll 50 burpee pull-ups 10 deadlifts 135/95 Do each set of squats under the pull-up bar so you can immediately start the next round. WOD At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. Wod Wod 3 min of thrusters 95/65, Warm up: 5 minute foam roller, 25 ring rows If you have never done Cindy before and just starting CrossFit, do this: Perform 5 rounds of Cindy and try to stay within 5 minutes (1 minute per round). Strength and Skill: Strict Press 5-5-5-5-5 5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%), Wod 1000 m row You can really speed up your air squats as many athletes slow down here. 3min max thrusters 95/65 50 KB swings 53/35 Ring dips 100 Burpee pull ups, WU: 1000m row 200 m run with SEAL Grinder's Brad McLeod 2 Med ball cleans Strength and Skill: overhead squats 5-4-3-2-1 - Time. Try and beat the heat. Str- deadlifts 5-5-5-5 10 one arm kb clean 35/53 (rt) Strength and Skill: Press 5-5-5-5-5 -800 m run Enter your email address to subscribe to this blog and receive notifications of new posts by email. -Burpees But youll need to pay special attention to your thoracic spine, shoulders, and wrists. 10 Floor press 5 (golden) ring dips 9 pull ups 10 KB twists Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Google+ (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Reddit (Opens in new window), Sunny Health and Fitness Indoor Cycling Bike Reviews and Guide, Starting Strength Routine A Complete Workout Guide, HCG Diet Plan For Weight Loss Phases Explained, The Science Of Getting Ripped Fast UPDATED 2019, Guide For Getting Healthy & Fit In 2019 If You Dont Have Much Time, Nordictrack GX 4.7 Review UPDATED 2018 Nordictrack Recumbent Cycles, Weslo Cardiostride 4.0 Review Weslo Manual Treadmill UPDATED 2017, Giordano Libero 2.0 Review Mens Road Bikes Review 2017. 3 min of max back squats 95/65 20 min cut off, Warm up 1 min rest WOD warm up for cindy wod. Str-floor/bench press However, you don't do it just once. Strength and Skill: split Jerk 1-1-1-1-1 Butt kickers Strength: bench press 5-5-3 (5-3-1) Strength and Skill: front squat 1-1-1-1-1 Dont be afraid to start breathing fairly heavily during your warm-up. 20 calf raises Str- Deadlift 5-5-3(3-3-3) 2 rounds, Wod A great warm-up doesnt take a long time. Wod 20m resistance sprints I use Push Press Timer cause its awesome!Alternating Lunge (R1 Forward, R2 Backward)Arm Swings (R1 Across body, R2 straight arm Up)Straight Leg KicksPlank Ups Crab TwistsRussian KB SwingsYou will go through twice. 4 shoulder 2 overhead 135/95 100 push ups 1 min rest 1 min rest Post distance and weight. Goblet squats 100 sit ups Theyll also activate your lats and traps to get you ready for action. 25 wall balls Sit ups 25 push presses DB If the EMOM training says 10 minutes, it means that you will need to repeat the task 10 times. Knees to elbows. For best results, youll want to do daily mobility workouts but integrating these moves into your warm-up is the next best thing. Str-bench press 5-5-3(5-5-5), Wod 3 min flutter kicks, Wod -50 burpees Decreased risk of injury - a proper warm-up puts your muscles through the range of motion (ROM) of the workout.