I hope this isn't his warm-up...
At SBCF often you are required to do two separate warm-ups. The first one is easy, it’s written on the board daily. The second warm-up, however, consists of the warm-up sets you do before the strength portion of the workout, and these are entirely individual. The purpose of these sets is twofold. They will prepare the specific muscles involved in the movement to work, and just as important, they are a great chance to practice and lock in your form for the “work sets.” There’s no magic to choosing the weights and reps for these warm-up sets, but they can absolutely be done wrong (see the athlete above). There has been some confusion lately over what exactly you should do for these warm-up sets, and CrossFit Invictus recently wrote a very nice post on the subject. Check it out to avoid future confusion over warm-up sets.
Workout
Press 5×3
then…
2-4-6-8-10-8-6-4-2 reps of:
Kettlebell swing
Knees to Elbows
Photo courtesy CrossFit.com
