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March 23, 2018

CrossFit’s suggested warm-up for 18.5. We hope you’re joining us tomorrow …



CrossFit’s suggested warm-up for 18.5. We hope you’re joining us tomorrow for our 9:15 class when we tackle Thrusters and Pull-ups together! #crossfitberks #18point5 #theopen

18.5 Warm-Up
_ _ _
General warm-up
3 rounds of:
50 single-unders
10 shoulder pass-throughs
10 light kettlebell swings
10 kettlebell squats

Thruster warm-up
With an empty bar, complete the following progression:
7 front squats
7 push press, with squat stance
7 thrusters

*Use two additional warm-up sets of 5 reps to find your working weight. You working weight is a weight you could perform 15 unbroken reps with.

CTB Pull-up warm-up
Start with 5 strict pull-ups.
Then complete the following progression:
5 kip swings
5 kip swing + kip
5 kipping pull-ups
5 CTB pull-ups
_ _ _
The general warm-up increases blood-flow while working on the range of motion and points of performance demanded by the workout. The shoulder pass-throughs provide the range of motion needed to perform both pull-ups and thrusters. The kettlebell swing works on shoulder ROM, with an additional emphasis on hip extension. The kettlebell squats should be performed slow and controlled, working on major squatting points of performance, and high emphasis on an upright torso.

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