General Warm Up #1 - Catoctin CrossFit

ZACH: Hi, guys, Zach here, Catoctin CrossFit.

I'm going to take you through a general warm-up.

This is meant for you to follow along.

We're going to start with 15 jumping jacks.

Just open to shut.

Get the hands moving for the day.

Stay quick off the toes, 5, 4, 3,

2, 1, shake them out.

We're going to take that into a seal jack.

Arms are going to come front to back this time,

15 count again. Quick feet.

Play with directions of the arms,

as you guys come front to back,

5, 4, 3, 2, and 1,

we'll take that into a power jack.

This time the feet are going to alternate or open up as I reach for the floor in between,

and we'll work 20 reps this time.

As you start to build confidence in it, and some speed.

Feel free to start to open the opposing arm every time.

But still working inside of the squat.

Quick feet off the floor,

4, 3, 2, 1.

Take a breath, shake it out.

I just want you to start taking the shoulders front to back, just airing them out.

We'll start to sweep the shoulders behind us for a few circles.

Both arms at the same time,

if you guys want to go one at a time that works too.

Just keep them moving, and we'll take a couple front as well.

Same thing one at a time, side to side.

Shake those out and we're going to go into some leg swings.

Use support for this, if you need.

Meaning, hold onto something with your arm.

If not, find the balance point and work on squeezing the glute as the heel goes

behind you and just start to build some steam and some heat in that hip.

10 or 15 a leg. If you guys need to touch down between every kick that works.

If not, just keep them moving.

Glutes are on when the heels are back. 2, 1,

we're going to flow that into a few inch worms.

Big reach up with the arms.

We'll fold over a straight leg.

Try and press the palms flat to the floor and let your knees bend as needed.

Slowly start to walk them out,

keeping the heels down as long as you can.

They'll slowly peel up.

Grab into a plank position.

Let's head in a down to a little up.

Keep the glutes on through the up,

reestablish a plank and just pedal the hands in.

Fingers are forward, drive those heels down as soon as you can,

and walk all the way in until your wrist, touch your toes.

Let's take a big reach up.

Walk out again. Palms are flat,

heels are down, start to pedal it out.

Find your plank, 1 more down to up, plank to back in.

We'll reach up 1 last time,

and give me 1 more walk out.

This time, we're going to hold the plank when we're all the way out.

I want you guys to kick up a left leg.

Step it through, if it doesn't get there,

grab it, pull it up,

try and keep the back knee off the floor,

open up the outside fingers,

and just start to press and do some downs inside of that knee.

Exhale as you reach up and away.

3 to 5 open and shuts.

Of course, if you guys find something sticky you like,

feel free to park into it.

And as you plant the hand and that footsteps back,

just press the down for a second,

pedal the heels, push the hips high and back.

When you're ready, the other leg is going to kick

up and through and then same thing, opposite leg.

Fingers rotate out.

Think about pressing down towards the elbow and forearm.

Reaching up and away,

rotating through the upper back.

3 to 5 in this direction. 1 last twist.

As the hand plants,

fingers go forward and the foot steps back.

Let's add in a push-up to downward facing dog.

Pedal the heels, camp for a second.

If you need to modify your push up,

feel free to use the knees.

Press up, plank to down.

Let's just alternate a few movements.

Let's work through 2 more.

Lower down, press back and up.

Last 1 through, and we'll hold down dog.

Press back and up.

Think about driving the heels towards the floor.

Fingers are gripped.

Index fingers are forward.

Heads driving between the elbows as the hips push high,

and again, the heels are pressing down.

Open up the foot base slightly and slowly start to

walk your hands in back to where we started,

and pull yourself down into a full squat.

Hips are going to go up.

Hip up movement can be pretty passive.

Shift side to side, to start to wake up the hamstrings.

If you find something sticky again,

you guys are welcome to hold.

Last 1 down, we're going to hold the squat and add in a twisting motion.

Right hand is going to grab left ankle.

Pack the right shoulder against the knee as you open the left arm up,

and alternate, left grabs right, right arm opens.

Continue to move back and forth.

As soon as you feel like you've hit end range on your rotation, just stop.

Come out of it, and explore the other side.

Once we center that up, hold your deep squat,

press the arms straight,

and up and back as hard as we can or far as we can and stand straight out.

Shake the arms let them come center this time.

Full squat down, pause,

active, active knees,

chest is lifting big and tall.

Keep the toe spreading grip,

Breach the arms up and back as far as we can get them.

Hold, reach and stand.

Shake, 1 more squat through.

Arms are straight.

Pull yourself into the full squat again.

Pausing active pressure.

Tall chest and eyes,

reach the arms, further and further, better and better.

Knees are still spread and stand out.

Shake it out. Take a rest guys.