Nick is showing some great overhead mobility here!

Nick is showing some great overhead mobility here!

Around the time that I started down the physical fitness road that led me to CrossFit NZ, I was living in Canada, working as a hardwood floor layer from 7am-7pm.  I also had a 30mins cycle commute to start off the day (in the snow, uphill both ways of course…. :), so it meant my only chance to get to the gym was first thing in the morning…..

It opened at 530am, but I needed to head to work at 630am, leaving me no time for a warm  up at the gym.

So I would get up half an hour earlier, at 5am, and sneak out to the lounge in the dark to run through a basic mobility circuit, then I’d run the 10mins to the gym, thus hitting the weights already fired up and ready to rock!

It looked a bit like this.

1. Wrist circles - 10 each direction
2. Elbow circles – 10 each direction
3. Arm swings – 10 each direction
4. Bow & bend (Kang Squat) – 10
5. Leg Swings – 10 each leg, forward and sideways
6. Perfect Stretch – 10 each leg
7. Scorpion – 10 each side
8. Russian Baby Makers - 30 sec hold
9. Broomstick shoulder rolls – 10
10. Overhead squats – 10
11. Sots Press – 10

We’ve talked about just foam rolling before a workout and how that is better served at putting you to sleep, rather than prepping you to train!  You've learned plenty of Pre-WOD warmup ideas (not least of which are simply 5mins on the bike and Crossover Symmetry), BUT, if you want to mix it up some days and do something else, be our guest!   By now you hopefully know our flow routines – lungehip rotation and thoracic.  There’s also plenty of other drills you can do, animal movements, empty barbell complexes and more.

Give the above a try, and add any of your favourites – as long as they are dynamic, full range of motion, and make you feel ready to kick butt, they are perfect for your warmup.

But you need to make this mobility work mandatory, get it done, EVERY day if you can, but particularly before training.

Darren Ellis