The Complete Warm Up

Written By Eric Johnson

See the full video on YouTube: https://youtu.be/rUUPk0kAqKg

  • Breathing

    • Box breathing 3x (5 seconds in, 5 second hold, 5 second exhale, 5 second hold)

  • Body Mapping: 

    • Pandiculation: Lengthen and contract multiple muscles

    • Feet

    • Calf

    • Tibialis

    • Hamstrings

    • Quads

    • Adductors

    • Abductors

    • Hips (interior, neutral, exterior)

    • Abs

    • Obliques

    • Glutes

    • Erectors

    • Rhomboids

    • Lats

    • Hands

    • Forearms

    • Biceps

    • Triceps

    • Chest

    • Shoulder (anterior, medial, posterior)

    • Traps

    • Neck

    • Face 

  • Range of motion (Numbers can be decreased or increased)

    • Neck

      • Rotations  - 5 each direction 

    • Shoulders (lats, traps, chest)

      • Shoulder rotations  - 5 each direction 

      • Arm circles - 10 forward/10 backward 

      • Arm swings across body - 10 alternating right over left/left over right 

      • Arm swings to back - 10 

      • Standing snow angels - 10 

      • Scarecrow Internal/external rotation - 10 

      • 90 degree internal/external rotation - 10 

    • Elbows (triceps, biceps, rhomboids)

      • Elbow rotations - 5 each direction 

    • Hands/finders, wrists (forearms)

      • Wrist rotation - 5 each direction 

      • Wrist stretch - 10, 5 palms down, 5 palms up 

    • Spine (abs, obliques, erectors)

      • T-spine rotation - 10, 5 per side 

      • Scorpions - 10, 5 per side 

    • Trunk/hips (adductors, abductors, glutes)

      • Twists - 10, 5 per side

      • Rotations - 10, 5 per side

      • Hip rotations - 10, 5 each direction each leg 

      • Knee pulls - 10. 5 per side 

      • Leg cradle - 10, 5 per side 

      • Leg swings - 10 per side 

      • Leg swing across body - 10 per side 

    • Knees (hamstring/quad)

      • Knee rotations - 10, 5 each direction 

      • Quad pulls - 10, 5 per side 

      • Hamstring sweeps - 10, 5 per side 

    • Ankles (calfs, tibialis)

      • Calf push downs - 10, 5 per side 

      • Ankle rotations - 10, 5 each direction per leg 

    • Feet/toes 

      • Pronation stand - 5 seconds 

      • Supination stand - 5 seconds 

      • Stand on outside of feet - 5 seconds 

      • Stand on inside of feet - 5 seconds 

      • Stand on toes - 5 seconds 

      • Stand on heels - 5 seconds 

  • Functional movement patterns

    • Walking lunges - 10 alternating, 5 per side 

    • Air squats - 5 

    • Pvc deadlift - 5 

    • Push ups - 5

    • Pull ups - 5

    • Med ball rotational wall toss - 10, 5 per side 

    • Run - 1-2 minutes

  • Prime the body 

    Power, agility and/or speed

    • Power: Any med ball/slam ball throw or jump 

    • Agility: Any sprint pattern, cone drill or speed ladder pattern

    • Speed: Any sprint (banded, sled, etc…), short/fast row or bike

  • Practice movements/skills for upcoming workout 


Eric Johnson https://www.crossfitfullarmor.com
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