NORCAL Warmup (Source: Nicki Violetti's Onramp Curriculum.)
- Run, Row or Jumprope
- DROM
- Shoulder mobility
- Burgener WU
Gymnastic Warmups and Skills (Source: The Russian’s Gymnastics Warm-Up)
Gymnastic WU/skills 1
BASIC
DROM
Upper-body pressing
2 rounds of:
- 3 x Kick up to handstand attempts
- 5 xRing push-ups
- 10 sec. Tripod/frog stand
Legs
2 rounds of:
- 10 x Overhead squats
- (45-35-15# Bar or PVC)
- 10 x Kettlebell deadlifts (1.5/1 pood; 53/35#)
EARLY INTERMEDIATE
DROM
Upper-body pressing
2 rounds of:
- 5 x HSPU
- 10 sec. Frog stand
Legs
2 rounds of:
- 5 x Pistols (each leg)
- 10 x Hip extensions
Gymnastic WU/skills 2
BASIC
DROM
Upper-body pulling
2 rounds of:
- 3 x Kip attempts
- 5 x Dead-hang pull-ups
(band assisted if necessary)
Core/low back
2 rounds of:
- 10 sec. Tuck L-hang
- 10 x Kettlebell swings
(16/12 kg)
EARLY INTERMEDIATE
DROM
Upper-body pulling
3 rounds of:
- 5 xDead-hang pull-ups
(add weight if necessary)
- 3 x Muscle-up rows
Core/Low Back
3 rounds of:
- 10 sec. Tuck L-sit on the rings
- 10 x Back extensions
CF Warmup (Source: 1.7. What's the "official" CrossFit warmup?)
3 rounds of 10-15 reps of
- Samson Stretch (do once each round for 15-30 sec.)
- 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.)
Shoulder prep (Kelly Starrett) (Source: Shoulder Prep)
- Pushup circles
- 1” Pushup
- Pushups wide - narrrow
- Side triangle, 10 x foot taps
- Walkouts
- DROM
- Hang actives
- Chinups wide to narrow
- Pullups wide to narrow
Hip Prep (Kelly Starrett) (Source: Hip Prep)
- 10 squats
- Knees out
- Pigs On Ice
- Squat straddles
- Groiners
- Active split
- Tall squats
- Fences
CFE Warmup (Source: CFE Certification)
- 15 x Random Hand Push-Ups
- 10 - 20 Alternating Plank Lunge
- 10 - 20 Alternating Open Chest Plank Lunge
- 10 - 20 Alternating Plank Lunge to Perfect Squat
- 10m fwd & back Walking Downward Dog
- 10 each way Foot Rolls
- 10 -20 Bent Leg Toe Touch
- 10 each side Foot Rocks
- 10 each side Foot Grab and Touch
Notes
Starrett:
Shoulders
Get rotator cuff a chance to prep
Pushup position - tight belly, butt
-make circles over shoulders, weight bearing in the shoulder joints, go both ways around.
-Down slow to 1” off the deck, hold, shoulder blades pressed together, press back up.
-rotate onto side (yoga side triangle) hand up, clap top foot 10X. Press shoulders up, active.
-sit straight-legged, be tall, arms overhead, shoulders back, active.
-arms down to middle of thigh, walk feet out, squeeze butt into hip extension. Squeeze shoulders together. Hold. tight. repeat. Hollow.
-3 slow pushups each, shoulders nuetral position.
- normal
- wide
- planche, best elbow ahead of wrist
- wide, lower to one side, up, then lower to the other side, up.
- fingers touch (diamond)
-With feet on 5# plate, walk with stiff arms forward and backward.
DROM
-forward and back horizontal plane.
-bend over at hip and do same plane relative to torso (now a vertical plane.) Squeeze shoulders together.
-Forward and back vertical plane stretches front of shoulder
-Both arms horizontal plane together with body twist, look at opposite foot.
-Continue, adding a snap up of the hands to touch the back of your neck on each side (internal rotation.) up the back.
-active shoulder, scribe big arc. other arm.
-Both arms up, opposite directions.
Pullup active, down repeat, then one of each:
- Wide, palm facing grip (snatch chin-up)
- normal grip
- narrow hands touching
- Wide, palms away
- normal
- narrow
Hips
10 squats
Knees Out
on-off-on tension, wider, repeat.
Pigs On Ice Skates
hands behind head
walk in bottom squat position
weight on heels, knees out.
Sub is rocking side to side.
(meniscus issues.)
Squat Straddles
one leg out from bottom position
shin to vertical, use hands to walk to other side.
Keep butt low.
Harder; no hands.
Groiners
From pushup position, one foot up next to hand.
Flat back.
Weight on hands, jump - switch
Jump through hips, not around.
Active Split
Tight midline, back extension.
bring knee to chest.
Big step out into split jerk landing position.
weight even between feet, pelvis level and square.
Step out further.
Repeat other side.
Tall squats
arms overhead/active shoulders, grab thumbs.
Tight and tall, squat.
Repeat with feet together.
pull shoulders back.
Fences
Step up and over.
Turn twist low and go under.
Gymnastic WU
Levels
Basic
No requirements. Everyone can start here.
Goals: Improvement in CrossFit, development of basic
proficiency with body-weight exercises, development
of necessary upper-body strength and lower-body
flexibility/strength.
Early Intermediate
Goals: Reaching the Intermediate level.
Requirements:
3 dead-hang pull-ups, handstand (against a wall),
3 ring dips, overhead squat x 15 reps (45/33 lb. for
men and women, respectively).
Intermediate
Goals: Moving toward being able to do all CrossFit
WODs as RX’d.
Requirements:
1 muscle-up (kipping, partial ROM), partial HSPU
(against a wall).
Advanced
Goals: Polishing all the CrossFit skills and further
advancing into the world of gymnastics (mainly the
strength elements) such as wide-grip muscle-ups
and L-sit muscle-ups, levers, planches and presses to
handstand, weighed pistols, etc.
Requirements:
1 muscle-up (dead-hang, full ROM), HSPU (full
ROM, against a wall), pistol.
