Not only is it the warm-up used to prep our bodies for the rigours of our daily training, it can also be used to help us develop as an athlete. Generally, CrossFit WODs are quite lower-body oriented, and most beginners (especially ladies) desperately lack the ability to perform pull ups and dips, while the more advanced among us aspire to perform dead-hang muscle-ups, levers, free-standing handstand push-ups and planches. By utilising movements in our warm up that help build strength, and use the same movement patterns that are needed to perform these tasks, we are better able to develop, whilst adequately prepping our body for training.

1. Warm Up:

5 Rounds of:
3 Kick up to handstand
5 Ring Press Ups
10 Second Frog Stand

Then, 3 Rounds of:
10 Overhead squats (Men’s/Women’s bar, training Bar, PVC)
10 Kettle Bell Deadlifts (2x24/2x16 kg)

2. Skills Training: Power Snatch

3. Conditioning:
CrossFit Game Open 2011 WOD 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches 35/25

4. Recovery