| | CrossFit Regionals 2015 Warm Up Protocol: Individuals

Author / Christopher McQuilkin

Photo Credit: Chad Hamilton (@ theathletesmedia)

We don’t lift weights to warm up, we warm up to lift weights.

The days of the warm up routine are over, especially with limited spots to seemingly unreachable Reebok CrossFit Games.  Being prepared for the unknown and unknowable far exceeds the components of programming.  True preparation is dialing in nutrition, recovery, and pre-competition practices.

This year’s Regionals features 7 Events over the span of three days.  Athletes will be laying everything they have on the line for their shot at the podium.  To help empower these athletes and put them in the best position to increase performance and decrease the likelihood of an injury, we will be providing warm up protocols for each Individual Event.  These warm ups will focus on CNS excitability, preparing each energy system to come out the gates firing, and jump start the recovery process even before the workout!

As discussed in the Regionals Coaches Prep, there are many barriers and factors to take into consideration before implementing these warm ups.  Identify the specific start times for the athletes to start warming up, how long they have in the warm up area, and how long the shoot time lasts.

Chely-Galvan-Power-Athlete-CrossFit-Regionals-2015-Warm-UpPreparation Approach

CrossFitters have a perception of what a warm up entails, and unfortunately this is very short-sighted.  We don’t want athletes to just survive this weekend, we want them to THRIVE this weekend!

  1. Recovery and Assessment
  • Help the athletes recover from the previous workout/competition day, and puts them in a better position to recover from upcoming workout.
  • Identify limiting factors for performance (tightness, soreness) from previous workouts that can be attacked by the chiros and PT’s provided by the arena.
  1. Set the Tone for the Event
  • Not, “Rah, rah! Do Work!” tone, but, “Focus, Execution, and Confidence” tone.
  • Just as movement in the workout pulls from another, one movement in these warm ups prepares the next.  Establishes a mindset of executing in the moment, not waiting to be warmed up 3 minutes into the Event.
  • The central nervous system and lactate buffers are primed to fire at ‘3..2..1..Exercise!‘, not halfway through the Event…if at all.
  1. Problem Solve with the Body
  • These warm ups include moving through multiple planes of motion and force the body to warm up the entire dominance line.  Recall the Dominance Phenomenon, going full tilt will cause primary movers to fail, so the next muscles in line need to be warm too.
  • Challenge coordination, balance, and positioning through space to dial in focus and help eliminate distractions.
  1. Athlete-Body Connection for Event
  • This connection is the most important goal for a coach to explain to their athletes. Perfect technique requires less energy and decreases injury risk substantially, and they need to feel what great form is to lock it in for Event.
  • This also increases your ability to coach these athletes.  By now you know where their strengths and weaknesses are, and where they will struggle most with these Events.  Remind them during these warm ups where exactly they need to lock it in.  Clock ON, brain ON!

Without further adieu, here are the Power Athlete Warm Up Protocols for the Reebok CrossFit Regionals 2015 Individual Events!

 


EVENT 1 WARM UP

Motion

This is going to be the most important “Pre-Warm Up-Warm Up” of the weekend to calm the nerves and get your mind right.  Think of other warm ups you’ve done in the past to increase your heart rate, break a sweat, and get some blood flow going.  Take 10-15 minutes of jumping rope, C2 rowing, stride runs and shuffles, Assualt bike, etc.  Yes, this first workout is a sprint, but this will set you up for a more efficient warm up and faster recovery following event.

Dynamic Movement Prep

2-3 Rounds

  1. [video_lightbox_vimeo5 video_id=”88402171″ width=”960″ height=”540″ anchor=”Dead Bug Home Position”] :60
  2. [video_lightbox_vimeo5 video_id=”110072720″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge with Lateral Flexion and Extension”] – 1 RT/ 1LT
  3. [video_lightbox_vimeo5 video_id=”88206056″ width=”960″ height=”540″ anchor=”Child’s Pose Progression 1″] – 2 RT/ 2 LT

Movement Patterns and Energy Systems

3 Rounds of:

  • Athletic Position Burpees – :15 seconds
  • Empty Bar [video_lightbox_vimeo5 video_id=”94065599″ width=”960″ height=”540″ anchor=”Snatch Grip DL”] – 5 reps
  • Empty Bar [video_lightbox_vimeo5 video_id=”97977426″ width=”960″ height=”540″ anchor=”Snatch Pull”] – 5 reps
  • [video_lightbox_vimeo5 video_id=”90147808″ width=”960″ height=”540″ anchor=”Empty Bar Hang PS”] – :15 seconds
  • Empty Bar[video_lightbox_vimeo5 video_id=”97977590″ width=”960″ height=”540″ anchor=”Snatch Grip Push Press”] – 5 reps
  • Empty Bar Overhead Squat – 5 reps
  • [video_lightbox_vimeo5 video_id=”87949951″ width=”960″ height=”540″ anchor=”strict pull ups”] – 5 reps

The Shoot

2-3 Rounds:

  1. [video_lightbox_vimeo5 video_id=”88941748″ width=”960″ height=”540″ anchor=”Inch Worm Hands Only”] – 5 reps
  2. [video_lightbox_vimeo5 video_id=”88701925″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge Twist w/ Drunk Step”] – 6 reps
  3. [video_lightbox_vimeo5 video_id=”88206128″ width=”960″ height=”540″ anchor=”Child’s Pose Moose Antler”]  – 2 RT/ 2 LT

EVENT 2 WARM UP

Motion

Foam roll, twist, bend, jump your jacks, whatever it is you need to get back to homeostasis here.  Take 10 Minutes to break a sweat get that lower back and forearms back to normal from Randy so we take make the most of the true warm up!

Dynamic Movement Prep

2-3 Rounds:

  1. [video_lightbox_vimeo5 video_id=”87949909″ width=”960″ height=”540″ anchor=”Ipsilateral Dead Bugs”]  – 60 seconds
  2. :40-[video_lightbox_vimeo5 video_id=”88304463″ width=”960″ height=”540″ anchor=”Spiderman Complex to Vertical Rotation”] (Aim 2 RT/2 LT)
  3. [video_lightbox_vimeo5 video_id=”88206175″ width=”960″ height=”540″ anchor=”Vertical Column Side Stretch”]  RT/LT for 60 seconds

Movement Patterns and Energy Systems

  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 10 reps
  • :15- Thursters- 45/33 lbs
  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”] -5 reps

:30 Rest and Load Up

  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 8 reps
  • :15- Thursters- 75/33 lbs
  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”] -5 reps

:30 Rest and Load Up

  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 6 reps
  • :15- Thursters- 95/53 lbs
  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”] -5 reps

:30 Rest and Load Up

  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 4 reps
  • :15- Thursters- 115/75 lbs
  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”]  -5 reps

The Shoot

2-3 Rounds:

  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”] – 4 Reps
  • [video_lightbox_vimeo5 video_id=”88304514″ width=”960″ height=”540″ anchor=”Spiderman Complex to Horizontal Rotation”] – 1 RT/1 LT
  • [video_lightbox_vimeo5 video_id=”88206128″ width=”960″ height=”540″ anchor=”Child’s Pose Moose Antler”] – 2 RT/ 2 LT

CrossFit-Regionals-Power-Athlete-Stacie-TOvar

EVENT 3 WARM UP

Motion

Your athletes may or not be sore rolling out of bed this morning.  Either way, they need to invest in this pre-warm up-warm up to find out where they are affected by yesterday deep down or in their CNS.  If they feel extra tight in hammies, hips, or anything, then spend extra time getting these loose with old school dynamic warm ups like arm circles, leg kicks, karioka, or butt kicks style movements and be ready to prep for the Trueform!

Dynamic Movement Prep/Movement Patterns

Phase 1:
2 Rounds:

  • [video_lightbox_vimeo5 video_id=”90715523″ width=”960″ height=”540″ anchor=”Cocky Walks”] – 10 yards
  • [video_lightbox_vimeo5 video_id=”89562738″ width=”960″ height=”540″ anchor=”Spiderman Crawls w/ Elbow to Drop”] – 10 yards
  • [video_lightbox_vimeo5 video_id=”114928480″ width=”960″ height=”540″ anchor=”Leg Cradle Lateral Lunge Twist”] – 3 RT/ 3 LT
  • [video_lightbox_vimeo5 video_id=”90592116″ width=”960″ height=”540″ anchor=”Captain Morgans”] – 5 RT/ 5 LT
  • [video_lightbox_vimeo5 video_id=”104560429″ width=”960″ height=”540″ anchor=”High Knee A-Skips”] – 10 yards

Phase 2:
2 Rounds:

  • [video_lightbox_vimeo5 video_id=”90715523″ width=”960″ height=”540″ anchor=”Cocky Walks”] – 10 yards
  • [video_lightbox_vimeo5 video_id=”88304514″ width=”960″ height=”540″ anchor=”Spiderman Complex to Horizontal Rotation”] – 6 reps (3 RT/ 3 LT)
  • [video_lightbox_vimeo5 video_id=”110072720″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge with Lateral Flexion and Extension”] – 10 yards
  • [video_lightbox_vimeo5 video_id=”110073487″ width=”960″ height=”540″ anchor=”IT Band Slow Twisting Kick”] – 6 reps (3 RT/ 3 LT)
  • High Knee A-Steps – 10 yards

The Shoot

2 Rounds:

  • [video_lightbox_vimeo5 video_id=”90715523″ width=”960″ height=”540″ anchor=”Cocky Walks”] </br> – 10 yards
  • [video_lightbox_vimeo5 video_id=”104031339″ width=”960″ height=”540″ anchor=”CPT Morgan with Vertical Support”] RT -6/6
  • [video_lightbox_vimeo5 video_id=”110072720″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge with Lateral Flexion and Extension”]- 6 reps
  • [video_lightbox_vimeo5 video_id=”104031339″ width=”960″ height=”540″ anchor=”CPT Morgan with Vertical Support”] LT – 6/6
  • [video_lightbox_vimeo5 video_id=”88701925″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge Twist w/ Drunk Step”] – 6 reps

Michelle-Sano-Power-Athlete-CrossFit-Regionals-Snatch-Warm-UpEVENT 4/5 WARM UP

Motion

The focus on this Motion should be for the athlete to feel as loose and relaxed as possible.  This Event calls for a lot of tension which is extremely taxing, so we need to calm while we warm.  Spend time getting loose with a tumbling approach like cart-wheels, fun stuff!  Let me them get loose mentally and physically, then dial them in on specifics come movement prep and warm up.

Dynamic Movement Prep

2 Rounds

  • [video_lightbox_vimeo5 video_id=”90912415″ width=”960″ height=”540″ anchor=”Scapula Depression”]s w/ 2 count at the top- 10 reps
  • [video_lightbox_vimeo5 video_id=”89853910″ width=”960″ height=”540″ anchor=”Handstand Hold”] – :10
  • [video_lightbox_vimeo5 video_id=”110072720″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge with Lateral Flexion and Extension”] – 10 yards
  • [video_lightbox_vimeo5 video_id=”88941748″ width=”960″ height=”540″ anchor=”Inch Worm Hands Only”] – 5 reps
  • [video_lightbox_vimeo5 video_id=”88206056″ width=”960″ height=”540″ anchor=”Child’s Pose Progression 1″] – 3 RT/ 3 LT

Movement Patterns and Energy Systems

2 Minutes:
Handstand Walk practice

2 Rounds:
[video_lightbox_vimeo5 video_id=”97175229″ width=”960″ height=”540″ anchor=”Snatch Warm Up 1″]

2 Minutes:
Handstand Walk practice

10 Minutes:
Work up to Snatch Opener

The Shoot

  • [video_lightbox_vimeo5 video_id=”88402240″ width=”960″ height=”540″ anchor=”Alternating Contralateral Dead bugs”] – :30
  • [video_lightbox_vimeo5 video_id=”89562835″ width=”960″ height=”540″ anchor=”Knee Hug to Horizontal Lunge Twist”] – 6 reps
  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”] -5 reps
  • [video_lightbox_vimeo5 video_id=”88206128″ width=”960″ height=”540″ anchor=”Child’s Pose Moose Antler”] – 3 RT/ 3 LT

EVENT 6 WARM UP

Motion

Day 3 calls for more searching.  No matter how they are feeling spend 5-10 minutes just getting there chili hot, and then attack their specific mobility needs while the blood is flowing.  They may not initially feel sore anywhere, make them move and challenge them to find what needs work because today is no easy day.

Dynamic Movement Prep

2-3 Rounds:

  • [video_lightbox_vimeo5 video_id=”90912415″ width=”960″ height=”540″ anchor=”Scapula Depression”]s w/ 2 count at the top- 10 reps
  • [video_lightbox_vimeo5 video_id=”88941748″ width=”960″ height=”540″ anchor=”Inch Worm Hands Only”] – 5 reps
  • [video_lightbox_vimeo5 video_id=”88206056″ width=”960″ height=”540″ anchor=”Child’s Pose Progression 1″] – 3 RT/ 3 LT

Movement Patterns and Energy Systems

Complete:

  • :15- Calorie Row
  • 6 Chest to Bar Pull Ups
  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 10 reps

:30 Rest

  • :30- Calorie Row
  • 6 Chest to Bar Pull Ups
  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 8 reps

:30 Rest

  • :45- Calorie Row
  • 6 Chest to Bar Pull Ups
  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 6 reps

:30 Rest

  • :60- Calorie Row
  • 6 Chest to Bar Pull Ups
  • [video_lightbox_vimeo5 video_id=”89662364″ width=”960″ height=”540″ anchor=”Pillar to Plank Press Up”] – 4 reps

The Shoot

2-3 Rounds:

  • [video_lightbox_vimeo5 video_id=”91568154″ width=”960″ height=”540″ anchor=”Contralateral Inch Worms”] – 4 reps
  • [video_lightbox_vimeo5 video_id=”88304514″ width=”960″ height=”540″ anchor=”Spiderman Complex to Horizontal Rotation”] 1RT/ 1LT
  • [video_lightbox_vimeo5 video_id=”88206128″ width=”960″ height=”540″ anchor=”Child’s Pose Moose Antler”] – 2 RT/ 2 LT

CrossFit-DC-Power-Athlete-CrossFit-Regionals-Warm-Up

EVENT 7 WARM UP

Motion

Almost home, all that stands in your way of the podium is 15 muscle ups and 5 full cleans!  Fight the urge to use a pre-warm up-warm up tool you’ve used before.  Your athlete needs all of the energy they have left to crush this, so to optimize CNS spark, pick new implements.  Assualt Bike, stadium stairs, cross jacks, anything new!

Dynamic Movement Prep

2-3 Rounds:

  • [video_lightbox_vimeo5 video_id=”91201213″ width=”960″ height=”540″ anchor=”Goblet Squat Static Hold”] – 20 seconds
  • [video_lightbox_vimeo5 video_id=”110072720″ width=”960″ height=”540″ anchor=”Leg Cradle Lunge with Lateral Flexion and Extension”] – 10 yards
  • [video_lightbox_vimeo5 video_id=”88941748″ width=”960″ height=”540″ anchor=”Inch Worm Hands Only”] – 5 reps
  • [video_lightbox_vimeo5 video_id=”88206056″ width=”960″ height=”540″ anchor=”Child’s Pose Progression 1″] – 2 RT/ 2 LT
  • [video_lightbox_vimeo5 video_id=”90912415″ width=”960″ height=”540″ anchor=”Scapula Depression”]s on the rings with a False Grip- 10 reps

Movement Patterns and Energy Systems

  • 3 Consecutive Muscle Ups
  • :45-[video_lightbox_vimeo5 video_id=”89562738″ width=”960″ height=”540″ anchor=”Spiderman Crawls w/ Elbow to Drop”] (Aim 3 RT/ 3FT)
  • [video_lightbox_vimeo5 video_id=”114197037″ width=”960″ height=”540″ anchor=”Shin Hop to Tuck Jump”] – 2 reps
  • 3 Full Cleans @ 135#

:30 Rest and Transition

  • 4 Consecutive Muscle Ups
  • :40- [video_lightbox_vimeo5 video_id=”88304463″ width=”960″ height=”540″ anchor=”Spiderman Complex to Vertical Rotation”] (Aim 2 RT/2 LT)
  • [video_lightbox_vimeo5 video_id=”114197037″ width=”960″ height=”540″ anchor=”Shin Hop to Tuck Jump”] – 4 reps
  • 2 Full Cleans @ 185#

:30 Rest and Transition

  • 5 Consecutive Muscle Ups
  • :30-[video_lightbox_vimeo5 video_id=”88304514″ width=”960″ height=”540″ anchor=”Spiderman Complex to Horizontal Rotation”] (Aim 1 RT/1 LT)
  • [video_lightbox_vimeo5 video_id=”114197037″ width=”960″ height=”540″ anchor=”Shin Hop to Tuck Jump”] – 6 reps
  • 1 Full Clean @ 205#

:60 Rest and Recovery

  • :60- Initiation or Multiple Muscle Up Practice

The Shoot

  • 4 Way Dead Bugs -5 reps
  • [video_lightbox_vimeo5 video_id=”88304463″ width=”960″ height=”540″ anchor=”Spiderman Complex to Vertical Rotation”] 2R/2L
  • [video_lightbox_vimeo5 video_id=”88206128″ width=”960″ height=”540″ anchor=”Child’s Pose Moose Antler”] – 2 RT/ 2 LT

Best of luck to all of the individual athletes competing this weekend.  Please let us know how it went applying these tools, and if you have any questions when you see any barriers get in the way of application.

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AUTHOR

Christopher McQuilkin

MS, CSCS, SCCC, CHES
Book a consult with me regarding coaching, training, life, education... anything your heart desires. Click below:
calendly.com/pahq-tex

Former collegiate lacrosse defensive midfielder, 4-year letter winner and 3-year team captain. Coached strength and conditioning collegiately with Georgetown University football, Men's and Women's lacrosse and Women's Crew, as well with the University of Texas at Austin's football program. Apprenticed under Raphael Ruiz of 1-FortyFour-1 studying proper implementation of science based, performance driven training systems. Head coached CrossFit Dupont's program for two years in Washington D.C. Received a Master's in Health Promotion Management from Marymount University in 2010, and has been a coach for Power Athlete since October, 2012.

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