FIT AS FU*K


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Warm-up routines by George Vorrias, CrossFit Athens

 
NAME: GEORGE VORRIAS

AFFILIATE: CROSSFIT ATHENS

BACKGROUND: TRACK CYCLING ATHLETE , GYMNAST

CROSSFITTING SINCE: 6/2007

TEACHING SINCE: 6/2008

DESCRIBE THE KEY ELEMENTS IN A GOOD WARM-UP ROUTINE FOR CROSSFIT:

  • Warm up for at least 10 min.
  • Slowly increase load & intencity.
  • Perform full range of motion of muscle groups
  • Use gymnastics, mMetcons & weightlifting routines

ANY SPECIFIC EXERCISES THAT YOU (ALMOST) ALWAYS INCLUDE IN YOUR WARM-UP?

  • Samson Stretch
  • Overhead Squat with broomstick
  • Sit-ups
  • Skierg 400m
  • Pull-ups
  • Dips
  • pushups

WHAT’S YOUR THOUGHTS ON WARMING UP FOR:
A) HEAVY LIFTS

Perform a general warm-up and then slowly increase the load till you reach your first attemp.

B) SHORT, INTENSE WODs
Perform a general warmup and one round of the WOD with lower intensity.

C) LONG CHIPPER WODs
Pperform a general warmup and and a long interval session of metcon ( row 2000m: 200m on / 200m off or skierg: 1000m 100m on/100m off).

HOW HAS YOUR WARM-UPS CHANGED IN CROSSFIT OVER TIME?

We use more gymnastics elements than metcons.

THE BIGGEST “NO – GO” WHEN WARMING UP, IN YOUR OPPINION?
NO: Hurry
GO: Make yourself sweat.

WHICH KIND OF WARMUP DO THE MEMBERS IN YOUR GYM/YOU ENJOY THE MOST?

Gymnastic routines 🙂

George will be participating in the FIT AS FU*K CrossFit Challenge 25. SEPT 2010 in Denmark.