How To Construct Your Own Warm Ups
Mini-Course

Chapter 1: Intro

What’s Covered in this Video:
1- Basic Warm up Structure:

2- Mini-Course Layout

3- Purpose of Warming up


Chapter 2:

What’s Covered in This Video:
1- Goal of the cyclical component of the warm up
2- Adjusting cyclical component relative to session difficulty
3- Selecting the appropriate tool for cyclical warm up
4- Mental approach to cyclical warm up


Chapter 3:

What’s covered in this video:
1- Goal of the movement component of the warm up
2- 8 tools to select from in order to construct a movement component of a warm up
3- Example movement warm ups for two sample training sessions
 

1- Loaded Stretching and end range isometrics
2- Joint rotations 
3- Locomotion
4- Foam Rolling and other self guided manual therapy
5- Band assistance work
6- Bracing (Positional Breathing)
7- Activation work 
8- Isolated into integrated strength work

In a 20 min amrap with light loads and complex movements like burpees, overhead lunges, box step overs, appropriate tools to select for movement component of warm up would be: - - Loaded stretching in the hips/shoulders
- Locomotion drills to improve smooth execution of getting up and off the ground

In a 10 min workout with deadlifts and heavy front squats, appropriate tools might be
-
Isolated into integrated strength work
- Bracing work
- Joint rotations


Chapter 4:

What’s covered in this video:
1- Goal of the specific component of the warm up
2- Example specific warm up for weightlifting
3- Example specific warm up for gymnastics
4- Example specific warm up for a mixed modal (CrossFit) test

Example 1: Weightlifting

Session: Build to a max snatch

All with an empty bar
10 hang muscle snatch
10 snatch deadlifts
10 muscle snatch
10 overhead squat
10 snatch balance (progressive depth each rep)
10 sotts press
10 hang squat snatch
10 squat snatch
+
1 triple @30% 1rm
1 triples @50% 1rm
2 doubles @60% 1rm
Single @65, 70, 75, 80% 1rm

Example 2: Gymnastics

Session: Strict HSPU; 10 min AMRAP

A. Two arm DB strict press light; 10 reps x2; rest as needed
B. HS hold on floor - 2-3 kick ups to find balance and center
C. Pike position hspu; 10-15 reps
D. 1-5 reps x2-3 strict hspu

Example 3

Session:
3 rounds for time 
50 wall balls
100 double unders


3 rounds 
5 wall balls 
10 double unders
Rest 30 sec
X2
+
2 rounds 
10 wall balls
20 double unders
+
20 wall balls
40 double unders
10 wall balls
20 double unders
Rest 3 min
GO!


Chapter 5:

What’s covered in this video:
Mental Side of warming up including three principles:
1- Be variable because context matters
2- Be timely
3- Refine strategy during warm up


Chapter 6:

What’s covered in this video:
Three full example warm ups for:
1- 5k run
2- CrossFit Open workout 17.3
3- Snatch focused Weightlifting Session

Example Warm Up 1: 5k

Cyclical:
5 min easy run
+
Movement:
2 sets of 10 single leg calf raises per side
2 sets of 5 standing single leg extensions
2 sets of 5 leg swings per side
2 sets of 10 single leg line hops
2 sets of 25y high knees
2 sets of 25y butt kicks
2 sets of 25y a march
2 sets of 25y b march
2 sets of 25y a skip
2 sets of 25y b skip
2 sets 30 sec arm swings. Progressive intensity from set 1 to 2
+
Specific:
Run 400m @game pace
Walk to recovery
Run 400m @faster than game pace
Walk to recovery
Run 200m @near sprint finish pace 
Walk to recovery
Run 400m @game pace

Example Warm Up 2: 17.3

Cyclical:
1 min row
1 min ski erg
x5 increasing speed/intensity each round

Movement: 
A. Pass throughs - 5 reps normal and eagle grip
B. Hollow positional rolls - 5 in both directions
C. Air squats- 1 set of 20
D. Overhead squats with a PVC 3 sets of 10
E. Ring rows - 2 sets of 10
F. Light kip swings; 2 sets of 10

Specific:
Warm-up snatch to 1 barbell lighter than estimated failure bar
+
2min Assault Bike with a ramping effort directly into…
6-7 Snatch Singles @ 95/65#
3.3 CTB
3-4 Snatch singles @ 135/95#
3.3 CTB
1-2 Snatch singles @ 185/135#
+
Ride AB for 3-5min @ easy recovery pace
Rest 2-5 min
GO!

Example Warm Up 3: Snatch Based Weightlifting

Cyclical:
10 min easy row

Movement: 
A. Crossover symmetry iron scap
B. Ido portal squat routine
C1. Soresen hold; 30 sec x2; rest 30 sec
C2. Side plank; 30 sec x2; rest 30 sec
C3. Arch body hold; 30 sec x2; rest 30 sec
C4. Hanging L hold; 30 sec x2; rest as needed

Specific:
All with an empty bar
10 hang muscle snatch
10 snatch deadlifts
10 muscle snatch
10 overhead squat
10 snatch balance (progressive depth each rep)
10 sotts press
10 hang squat snatch
10 squat snatch
+
1 triple @30% 1rm
1 triples @50% 1rm
2 doubles @60% 1rm
Single @65, 70, 75, 80% 1rm