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Old 10-28-2008, 09:49 AM   #1
Anton Emery
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Default Sources for warm up/cool down material?

Hey All,

I've been teaching Crossfit classes at CF Portland three times a week for a few weeks so far. One of the main challenges is coming up with a variety of warm up and cool down movements. Can anyone reccomend any good sources, written or video, that go into that stuff.

For warm ups i have been sticking with dynamic movements, trying to all major muscle groups moving. Stuff like leg swings, BW squats, kip swings, samson stretch, lizard lunge, inchworms, etc. Also pass thru's, halos, and OH squats with the PVC pipe. I feel i do a good job of warming up the participants, i would just like a bigger pool of things to draw from so people don't get bored and are exposed to new movements. Scott Hagnas has so many good drills and joint mobility routines, and it seems like he is always pulling out something new when i attend his class.

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Old 10-28-2008, 10:24 AM   #2
Allen Yeh
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I've gotten a lot of good stuff from Mark Vestergen who has all the Core Performance stuff, Mike Boyle adapted some of Vestergen's material as well.
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Old 10-28-2008, 06:51 PM   #3
Steven Low
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Get them doing movements they have trouble with. Or some skill work for warm up. Snatch work or OHS with PVC would be a good one. Handstands, L-sits, etc.

Cool down.. I'd go the flexibility route.
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Old 11-01-2008, 09:24 PM   #4
Yael Grauer
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Cressey's stuff is pretty good for mobility-based warmups; he's got all kinds of free stuff all over the place.

I don't know anything about cooldowns except stretching and walking slowly. Good luck!
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Old 11-02-2008, 10:31 AM   #5
Chuck Kechter
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Beyond all the CST related warm ups and cool downs that Scott Hagnas pulls from... There's the Parisi Warm Up that Martin Rooney uses that's pretty good... Also many of the BJJ/Submission grappling warm ups/ground movement stuff can be excellent for either warming up, or cooling down, depending on what you're working on that day...

Yoga poses are also an excellent cool down tool...
Very Respectfully,
Chuck Kechter

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