At the Rogue Vs. Again Faster Throwdown held in Lake Tahoe, Calif., Chris Spealler had the chance to coach at CrossFit Avalanche. In this video, he leads the group through his signature warm-up.
Starting with the arms, Spealler has the group perform circles, swings and twists with their bodies as dynamic stretching. He warms up the athletes’ hips and includes “boot strappers” to work squatting flexibility.
“If you feel any popping or clicking, ignore it. It’s totally normal, OK?” Spealler says.
After stretching, he has the athletes perform partner wall-ball throws and partner handstand practice to further warm up their shoulders in preparation for their workout.
9min 38sec
Additional reading: Skill-Based Warmups for Groups by Tony Budding, published Sept. 1, 2006.
Nicky Hilton Garcelle Beauvais Kristy Swanson Ali Campoverdi Giuliana DePandi
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