Brian PCF's Blog

More Warmup Machinations

Since my elbows remain fried, I need to do some prehab/rehab movements before and after WODs. I also have to find some consistent additional movements that I can add before and after WODs to sufficiently push my limits. Two big areas that I can improve in are gymnastics and abdominal strength. So here’s a list of movements that I should be able to perform (or will at least try) without to much problems with elbows:

Shoulder Flexibility/Mobility, General:

Kelly Starrett Shoulder Mobility [mov]

Shoulder Flexibility/Mobility, Specific:

Crossfit Invictus Shoulder Mobility [V], [T], [W]

Gymnastic

Guidance: One minute total for each of these movements, 1-3 seconds each “rep”, rest as needed
Handstand Walking [Gymnastic Bodies]
Skin the Cat
Front Lever [Tucker]
Back Lever [Tucker]
Iron Cross [Tucker]

Abdominals

Hip Extension
Back Extension
GHD Situp
Glute Ham Raise
Reverse Hyper
Ab Wheel
Toes-to-Bar
Knees-to-Elbows
L-Sit
Russian Twist
Windshield Wiper

So from there, my two baseline warmups for the next two weeks will be:

Warmup 1

Row 500m or 2 minutes Double Under work
10 KB Swing, 1.5 pood
Pushup Circles
Pushup Hold at bottom (shoulders pinched back)
Side plank, tap toes
Reverse plank
3 slow pushups (shoulders pinched back)
3 super wide pushups (shoulders pinched back)
3 planche pushups
3 Side-to-Side
3 diamond pushups
Dynamic:
Arm swings – torso up, torso down, side-to-side, up and down, circles
Gymnastic:
5 Skin the Cats
Myofascial:
Lax balls in thoracic spine

Warmup 2

Row 500m or 2 minutes Double Under work
10 KB Swing, 1.5 pood
[V]
[T]
[W]
Dynamic:
Arm swings – torso up, torso down, side-to-side, up and down, circles
Gymnastic:
5 Skin the Cats
5 Front Lever
5 Back Lever
Myofascial:
Lax balls in lat and rear delt

For the abdominals, I’ll just do 30 reps of a mix of these for the first week, see how I feel, and potentially add reps from there.

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February 15, 2010 - Posted by | Uncategorized

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