CrossFit Games Open 16.1 – A Different Perspective For Warm Up and Cool Down

Hi All!!

It's that time of the year again.

Since I started writing these, every man and his dog now has their advice out there...fair enough too.

So I thought I would bring you a different perspective to think about your warm-ups and cool downs.

The neural system is the key to performance and recovery

The neural system will be my primary focus each blog post I write.

There are many components to the warm up so my friends at CrossFit Football / Power Athlete HQ have put together a GREAT program. It is only USD$10 for the whole Open so a small price to pay for their expertise. You can find their 2016 Open Warm ups at Train Heroic (I do NOT get any commissions from recommending this - I have worked with these guys for years - since 2013).

What I intend to do is augment their work.

2016 CrossFit Games Open Workout 16.1

Rx'd Division

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled Division

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Key Points

  1. It is a 20mins AMRAP - Pacing is most important here
  2. Your arm nerves will be most affected from the work
  3. Your femoral nerve will be next
  4. Bending over for the burpees should be ok but those with sensitive sciatic nerves might want to desensitise those too.
  5. Recovery is important

Recommended Upper Limb Neural Work

I have 2 videos showing some simple neural flows/mobilisations. Do these before the workout and after the workout and for the next few days to calm the neural system down. NO PAIN is an important rule.

Recommended Lower Limb Neural Work

The Femoral Nerve is the target here...this Child's Pose Complex inspired by my CrossFit Football friends will help you keep them moving and settled down before and after the workout.

Then we head to the Sciatic Nerve...these simple mobilisations will help keep things free and moving...great for recovery.

General Movement Prep and Recovery

Hips and arms will be hit hard so make sure you spend some time doing these movements

Good luck and let me know how you went!

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