As an Affiliate, you have task after task on your to-do list. Sometimes things get put on the backburner more than others, and one of those is creating unique and fun warm-ups for your workouts. Warm-ups can be a great way to build your community.
Boxes across the country are trying to incorporate new and conversation-worthy warm-ups before their WODs. Below are just a few examples of what Affiliates have incorporated at their gym. What are you doing that is fun or unique to get your athletes loose for their workout? Let us know.
Rise Athletics in Farmington Hills, Michigan
Split the class up into two equal teams and create a small space for the game. Each team starts on an opposite end of the designated space, and all of your gym’s medicine balls are in a pile in the middle. Once the game begins, everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk the ball back to their end line where they can drop it off and cruise back to the middle to do it all over again. This one is taxing on triceps. Scores are the total of pounds moved to each side by a team in the allotted time. The team with the most pounds moved in that time wins.
CrossFit Catonsville in Catonsville, Maryland
Each player carries an ab mat — their pizza — in one hand, balanced on their palm. The object of the game is to knock the pizzas off the hand of anyone else. Every time your pizza touches the floor you have to do three to five reps of a fitness move (burpees, push-ups, etc.). Once you’ve done your fitness moves, retrieve your mat and get back into the game.
End of Three Fitness, an online resource
Start this warmup by blaring “Roxanne” by The Police over your speakers. Have the athletes begin doing jumping jacks as the song plays. When the singer says “Roxanne,” drop down and do a burpee. The game continues that way by doing a burpee every time the song says “Roxanne.” You can mix it up by replacing the jumping jacks with high knees, running in place or butt kicks.
CrossFit Krypton in Chesapeake, Virginia
Have the members of the class form a football-style huddle. One person is left outside of the huddle (the tagger). The person outside of the huddle has 25 seconds to tag a selected person in the huddle. If the tagger tags the selected person within the 25 seconds, every person in the huddle has 5 burpees (or whatever movement you choose… burpees are always a good penalty). If the tagger fails to tag the selected person within 25 seconds, the tagger has five burpees.