I've been in the fitness industry for 13 years and involved with CrossFit for the past 4 years. It seems as though some coaches especially from what I have seen with some CrossFit coaches that lack any coaching background, are not quite schooled on what an appropriate warm-up should look like. I recall one time visiting a CrossFit box on the west coast, they had their warm-up written on the board:
400 M run:
10 Pulllups
10 Ring push-ups or ring dips
10 box jumps
10 wall balls
10 hand stand push-ups
10 GHD sit-ups
10 Empty Bar Thrusters
400 M run
Then:
2 rope climbs
Then:
PVC Over and Back x 20
My reaction, like many of yours was WTF!!!!! A warm-up is a warm-up, a workout is a workout. They should never resemble eachother in intensity or complexity. The article below is a good one about the anatomy of a warm-up....and again....it's not a workout!
Please read:
Conditioning:
3 rounds for time
20 hand release pushups
30 swings
40 ab mat sit-ups
50 Air Squats
Accessory work:
DB Muscle Snatch 3x8 each arm
Chin ups 3xmax reps
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