New Madlab Pre-Warm-up

Here is the official release of the New MadLab Pre-Warm Up. The old suggested warm up was a little outdated; it served its purpose, and will rest easy knowing you’re taken care of.

Scroll down and click to skip longwindednessness

I took it upon myself to climb up the ol’ wooden step ladder and give the warm up a makeover. This new list of movements will provide your body with a broad exposure to lubricating all those 2000 parts (according to Lever 2000). Each one of these is to be done for quality. This should only take about 12-15 minutes to run through.

Mobilize and Limber Up

• Mobilize everyday; a couple times per week won’t cut it. Wasting time on the foam roller and scarecrowing yourself on a dowel for 15 minutes will warm up your mouth, not your body.  Take 12-15 minutes everyday to unglue yourself from whatever positions you have been statued in all day. If you would like a tailored ungluing, speak with your coach, or come pay the Chest a visit for an evaluation.
• Limber Up with some basic arm and leg swings. Nothing fancy, just bounce around like your about to fight someone.

Row Skip Swing

• Spend 3 minutes or so raising your body temperature.

Complete 10-12 repetitions of the following in sequence:

1. Scorpion Kicks
2. Bird Dogs
3. T-Spine Bridges
4. Yoga Push Ups
5. Band Pull Aparts
6. X-Band Walk
7. Single Leg RDL’s
8. Cossack Squats
9. Air Squats

Take note of how you feel after completing everything:

• Is anything still tight?
• What is the strength/skill or WOD you need to prepare for?
• Do you have any prehab or rehab to do?

Address anything else that needs attention.

For the more visually inclined:

MadLab Pre Warm Up by The Chest copy

Wednesday

Warm-up: CrossFit Pre Warm-up (10-15 minutes to go through it). Coaches, make sure you clear up any confusion anyone has about it.

Strength: (20 minutes)

3 x 20 Dimmel Deadlifts (same weight or slightly heavier than last week)

2 sets of 10 seconds on, 10 seconds off: Glute Bridge Holds

See last week’s post for more details.

Workout:

10, 8, 6, 4, 2

Burpee Pull-ups
Opera House Run

*Clarification: In between each set of burpee pull-ups, which decrease by 2 each round (10, 8, 6, 4, 2), do one 270 meter Opera House Run. Workout ends with the run after the 2 burpee pull-ups.

15 minute time cap