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Warm-up routines by coach Kenn Samuelsen, CrossFit Training Center

NAME: Kenn Samuelsen

AFFILIATE: Crossfit Training Center Køge

BACKGROUND: Exercise and Sport Science, Copenhagen University
Physical coach in soccer (Danish Superliga, 1. Division)
Strength- and physical trainer Elite swimmers
Elite youth trainer triathlon
Swim trainer, Danish Swimming Federation
Long distance triathlete and 3 time Ironman finisher
Handball player
Taekwondo

CROSSFITTING SINCE: November 2009, since the opening of CTC Køge

TEACHING SINCE: 2003

DESCRIBE THE KEY ELEMENTS IN A GOOD WARM-UP ROUTINE FOR CROSSFIT:
Always work with joint flexibility and movements.
Do a full body warm-up even if you don’t use all muscle groups in the WOD.
Make it funny, educating and inspiring.

ANY SPECIFIC EXERCISES THAT YOU (ALMOST) ALWAYS INCLUDE IN YOUR WARM-UP?
Different joint movements and cardio elements (e.g. rowing, running, jump rope…)

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

Always include the muscle and joints in your warm-up, that you are going to use in your heavy lifts. Do some reps with low weight for triggering the muscles and neural pathways.

B) SHORT, INTENSE WODs
Full body warm up – try not to overload the muscles you are using in the specific WOD. Focus on the muscle which is not in the WOD. If the WOD include explosive exercises, they can be triggered with short explosive sprint bouts.

C) LONG CHIPPER WODs
A combination of A+B, muscle, joint and neural activation combined with a full body warm-up which not affect endurance capacity.

HOW HAS YOUR WARM-UPS CHANGED IN CROSSFIT OVER TIME?
Not particularly, maybe that I’m more aware about how important it is to develop your coaching, both practically and theoretic.

THE BIGGEST “NO – GO” WHEN WARMING UP, IN YOUR OPPINION?
Not including the joints in ALL of your body, because inflexible joint in one part of your body affects others parts of our body.
Not including muscles and joints that you are using in the WOD and in the same time make sure that you don’t fatiguing the muscles you are about to use.

WHICH KIND OF WARMUP DO THE MEMBERS IN YOUR GYM/YOU ENJOY THE MOST?
We like to do Tabata as a part of our warm up, it is short, effective and challenging. But rowing and running are also popular warm-up exercises.