Warmup
CrossFit Brisbane Warmup
Warmup properly everytime! It should take about 10-15 mins to complete the warmup. By the end, you should be puffing and sweating. Below is the warmup that you should complete if a warmup is not specified as a part of the workout.
Start easily and gradually increase the intensity throughout the warmup. Listen to your body. If something is tight, stop and stretch/trigger it.
Warmup up your mind as you go! Attitude is everything. Think positive thoughts. Remember what you love about training and being fit. Only YOU can control what you think.
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5 MINS light cardio (row, ride or run)
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Dynamic stretches, joint rotations & leg raises
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Hang from the bar with active shoulders
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3 rounds of the following, starting slow and gradually increasing intensity:-
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10 pushups
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10 abmat situps
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10 abmat back extensions or “bird-dogs”
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10 overhead squats (broomstick or bar)
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10 pullups
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samson stretch, 10 secs per side
Be disciplined with your warmup. Do it everytime. Do it properly.
The warmup should be adjusted to incorporate any specific focus areas that feature in the planned workout. For eg, if the session involves a lot of Olympic lifts then include o-lift progressions with the bar/broomstick during the dynamic component of the warmup.
Gday guys,
Was wondering if you could give me an example of a warm up and stretching routine to do at the start of a Brazilian jiu-jitsu class.
Thanks
Comment by Fingerjab — March 15, 2008 @ 11:31 pm
Hi,
There is a heap of stuff floating around the web with specific warmup drills for BJJ. There is also a great DVD available form performance menu on using dynamic movements to warmup up.
http://www.performancemenu.com/zen/index.php?main_page=product_info&cPath=4&products_id=87
Cheers,
Matt
Comment by Matt Swift — March 16, 2008 @ 4:17 am
Thanks for that Matt, I will have to grab a copy of that dvd.
Comment by Fingerjab — March 16, 2008 @ 6:39 am