Warm up + FAQ

The official Crossfit warm up is:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

Samson Stretch
To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg’s knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.

We often use do the Burgener Warm Up as well

What’s with the kipping pullups? Isn’t it “cheating?”
There are a TON of discussions about this on the boards. Try searching for kipping and kipping pull-up via the search function. There is also an entire Crossfit journal dedicated to the kipping pullup. “if you’ll read this thread on the kipping pull-up I think you’ll come to see the move in a different light. It’s a long read (10 pages or so) but well worth the effort. I’ve never seen more thoughtful or complete analysis on the movement anywhere:
http://www.crossfit.com/cgi-bin/discus/show.cgi?tpc=22&post=34589

NOTE:Greg’s famous quote, “We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true.” first appeared in that thread, Here.

Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it’s function as a posterior-chain developer.”

What about abs? We never do crunches…
Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3×10-15 “situps” and those can be whatever you desire, although the full-range glute-ham situp is recommended.

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