HQ trainer and old-school CrossFitter Josh Everett takes you through his warm-up, which is designed to get the body primed for high-intensity functional movement.
In Part 1, Everett breaks things down:
1. General monostructural warm-up
2. General joint/muscle mobility
3. Specific joint/muscle mobility
4. Specific movement prep
“The first time your heart rate spikes, you don’t want it to be when you attack that WOD ’cause it’s gonna spike up super high and you’re gonna get gassed really early,” he says.
Although busy CrossFitters can eliminate some of the steps, Everett warns against nixing the warm-up altogether and jumping into a WOD “ice cold.”
“Your intensity’s going to be lower, and your chance of injury is going to be much higher.”
In part 2, Everett demonstrates his dynamic warm-up. He starts with knee hugs, quads stretches, the inch worm, the spider walk, the toy-soldier march and a walking toe touch.
“Now I want to pick up the pace a little bit,” he says.
Then it’s high knees, running backwards and karaoke to finish.
“Doesn’t take much time (and) ... gets my heart rate up and gets the muscles and joints ready to go,” he says.
Part 1: 4min 11sec
Part 2: 5min 8sec
HD file size: 93 MB
SD wmv file size: 55 MB
SD mov file size: 32 MB
HD file size: 98 MB
SD wmv file size: 67 MB
SD mov file size: 27 MB
Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).
Additional read: Stretch for Optimum Performance—Before the WOD by Gus Patel, published March 9, 2011.