Warm-up Hierarchy

15
Sep

Warm-up Hierarchy

Traffic. Kids. Pets. Work. There are many reasons why you might be late for class. While we’re happy you still made it, we’re not happy when you skip your warm-up. If you’re running a few minutes behind, please do the general mobility and the posted warm-up on the board. If you’re going to skip anything, it’s the specific mobility (there’s no point in sticking a lacrosse ball in a cold muscle). If that means your warm-up cuts into your strength time, so be it. But please, make sure you don’t short-change yourself on the warm-up. 

EMOM 10 min
10 Russian Twists (25/10#)

15-12-9 reps
Triple Unders
Box Jumps (30/24”)
Burpees

*12 min cap

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46 Responses

  1. Mobility
    WU x 1 + 400m run
    Group Mobility

    EMOM 10 min
    10 Russian Twists (10# first 3 rounds then switched to 25#)

    WOD:
    15-12-9 reps
    Triple Unders (scaled to 3x DU’s)
    Box Jumps @ 20”
    Burpees

    Time: 8:53…I think I have lost the ability to skip 🙁

    Thanks Shane. Good work everyone!

    Looking great Heidi!

  2. Mark D

    MOB + WU x 1 + 400m run
    Group Mobility

    EMOM – 10 min
    10 Russian Twists (25#)

    WOD:
    15-12-9 reps
    Singles x 5 (75, 60, 45)
    Box Jumps @ 24″…only cleared 23″ on the the first one…tuck & roll.
    Burpees

    Time: ~12min…glasses off, couldn’t see clock . Do you remember Shane?

  3. Shawn J

    EMOM 10 min
    10 Russian Twists (25# first two rounds then 45# for remainder)

    15-12-9 reps
    Triple Unders for first 15 then DUs for the 12 and 9
    Box Jumps @30
    Burpees

    Time = 9:47

  4. Heather S

    Russian twists EMOM for 10 mins 10# (use 25 next time)

    Wod with doubles x 3
    Time 8:55

    Gave up some time picking myself up after I crashed the first box jump (sorta spread eagle on the box – would have made a fine YouTube video according to my 7 a.m. Peeps.) actually this is the first time I’ve ever missed a box jump so while I won’t count it as a PR it was notable all the same!

  5. Russian twists @ 25#

    WOD w/ DUs

    time = 7:07

    Doubles went OK, happy about that..good thing for burpees to make up some lost time and jumping to a 24″ box was a little challenging after yesterday’s thruster fest!

    1. Heather S

      So glad to hear that you enjoy burpees. You’ll have a chance to practice birthday burpees next week at some serious numbers. Such fun!! Just doing my part for extra fitness 🙂

  6. Sheldon

    Russian Twists @ 25lbs

    WOD
    15-12-9
    Triple Unders scales to DU x 3
    Box Jumps @ 30″ scaled to 24″ after the first rep was a fail. (Thanks death by thrusters)
    Burpees

    Time = 8:48

  7. Blake

    EMOM 10 min
    10 Russian Twists @ 25#

    Modified WOD:
    15-12-9-6-3
    — 2 x SIngle Unders
    — Step-Ups on to 24″ box
    — Burpees
    Time: 8:02

    Finished 15-12-9 at 6:10 so decided to keep going. Skips were nice and slow but ankle was up to the task.

  8. Steph H

    Mob
    WU x1
    400m Run

    Group Mob

    EMOM 10 mins
    10 Russian Twists (25#)

    WOD 12 mins

    15-12-9
    -Triple Unders (Singles 75-60-45)
    – Box Jumps (black box)
    – Burpees

    Time: 9.01

  9. Frankie

    WU x 1 + 400m run
    Group Mobility

    EMOM 10 min
    10 Russian Twists (25#)

    WOD:
    15-12-9 reps
    Triple Unders (scaled to practice DU’s did 15-12-9 DUs)
    Box Jumps @ 24”
    Burpees

    Time: 8 to 8:30 didn’t look a time

  10. Heather Colleen

    Open gym:
    Triple under practice, still landing really hard.

    Hang Power Clean 5-3-1-1-1
    55-75-90-95-105(PR!)-115(f)
    Trying to get all my lifts (except snatch-grip lifts) over 100#, another one down!

    Floor press 3-1-1-1
    75-85-90(PR!)95(f)

    Then…

    EMOM 10 min
    10 Russian Twists all at 25#

    WOD:
    15-12-9 reps
    Triple Unders (scaled to 3x DU’s)
    Box Jumps @ 24”
    Burpees

    Time – 7:43

    All in all, a good day at the gym.

  11. BJ

    Mob
    WU x1
    400m Run

    Group Mob

    EMOM 10 mins
    10 Russian Twists (25#)

    WOD 12 mins
    15-12-9
    -Triple Unders (scaled to DU×2)
    – Box Jumps (12″)
    – Burpees

    Time: Finished the round of 12 at 12:20

  12. Ryan

    – Mob
    – WUx1 + 500m row

    EMOM 10
    – 10 Russian twists @ 25#

    WOD: 15-12-9…
    – Double unders
    – Box jumps (30″)
    – Burppes
    = 8:35

    Thanks for forcing me to do double Steph! 😛

  13. Mob + Crossover Symmetry
    WUx2 (10x Squat, Good Morning, Situps, Burpees, Lunges)

    1-Leg Straight Leg KB Deadlift 3×10 alt @ 2×40#
    Weighted Step ups 3×10 alt @ 2×40#
    Box Pistols 3×10 (5R+5L) @ 12″
    KB Lunges 3×10 alt @ 2×40#
    Russian KB Swing EMOM 6rd x7 reps @40#

    EMOM 10 rds x10 Russian Swings 10#

    WOD w/ DUs = 6:24

  14. Marcel

    Mobility
    WU x 1 + 400m run
    Group Mobility

    EMOM 10 min
    10 Russian Twists 25#

    WOD:

    15-12-9 reps
    Triple Unders (scaled to 5 x singles)
    Box Jumps @ scaled 24″
    burpees

    Time: 7:03

    Thanks Steph!

  15. Open gym:

    Deadlifts
    135(5) 185(5) 225(3) 275(3) 295#(1)

    Clean Pulls
    135 -155 – 175(2)

    Then…
    400m Run

    EMOM 10 min
    10 Russian Twists all at 25#

    WOD:
    15-12-9 reps
    Triple Unders (scaled to 5x SU’s)
    Box Jumps @ 24”
    Burpees

    Time – 9:43

  16. WU x 1 + 400m run
    Group Mobility

    EMOM 10 min
    10 Russian Twists (25#)

    WOD:
    15-12-9 reps
    Triple Unders (DU’s did 15-12-9 DUs with 3 singles between each one)
    Box Jumps @ 12”
    Burpees

    Time: 8:48

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