CrossFit South Bend

After chatting with CJ about warm ups the other day I thought I would give everyone a rough template for warming up on the Amateur Program. Here is a link to the suggested warm up calculator from Mark Rippetoe's book Starting Strength. Mark is responsible for the linear progression that the Amateurs follow. I think there even may be an app for Starting Strength.

Starting Strength Warm-up Calculator here! . Here are the instructions for the Google Doc online version:

Follow the link. Select the "File" button in the left hand corner. From the drop-down menu select "Copy spreadsheet." Click "OK" on the Dialog Box.

Although these aren't written in stone and you may want to add a warm up set our two, but its a good guideline.

Sprints

Complete 4-6 reps: 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 1 RM Close Grip Bench 3×5 @ 90% of 5 RM from Monday

Amateur

Deadlift 5 RM (add 10 lbs to last workout) 50 Evil Wheels after the DWOD

Collegiate

Deadlift 3 RM, 1x max reps @ 80% of 3 RM 50 Evil Wheels after the DWOD

Conditioning

Complete 3 rounds: 1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.

Amateur

Squat 3×5 (add 5 lbs to last workout)

Collegiate

Squat 3 @ 75%, 3 @ 80%, 2 @ 85%, 3×1 @ 90%

Conditioning

12, 9, 6 reps of: Bench Press @ body weight Bent Over Rows @ 205 lbs

Rest 10 minutes then…

On the minute Sprint 100 yards on the minute for 8 minutes.