Hey Vic City!
Let's talk about how we warm-up. We usually have a few "warm-ups" through the average class; there's a general one at the beginning, one for the skill/strength component and then another for the movements in the WOD. Each of these opportunities should be used to the fullest as a way to prepare your body for the upcoming tasks.
When we come in to the gym, it's often first thing in the morning or after sitting at work for a number of hours. The muscles in our bodies are in a state of rest and are fairly relaxed. This is not the optimal condition for CrossFit as we want our muscles to be responsive and primed for resistance. I believe a gradual warm-up is essential to producing the most power possible from your body. For example, if the workout calls for 135lb power cleans and you make progressive jumps from 45-75-95-115-135 and try a few reps at each weight, you've done a great job at preparing your body for the clean. If you load your bar from 0-135, you are shocking your system and are forcing your body to guess how much power is needed to lift the bar. The first time you lift 135 it will most likely feel clunky and heavy. Not only is this ineffective, but can also be dangerous!
As coaches, we give you time to warm-up for each movement to allow for maximal safety and power output. Not only that, but you will feel more confident making smaller jumps in weight rather than excessively large ones. Even the best lifters in the world take the time to move light weight well before moving heavier, and we should too. Make it a habit and you will thank yourself. Try it out and see if it helps!
In partners, split up the following
60 light wallballs
40 hollow rocks/double crunch
20 push ups
SKILL: Warm up well for the wod, focus on thruster tech and efficiency
WOD: Magic 8 Ball
This is a wod that myself and my buddy Sean Falconer made up in 2009. At that time, 135lb thrusters weren't really a "thing" but we figured it would be a good idea after we saw a video with them in a workout. Thought it would take 15 min... not the case. Get ready for a fight gang, parcel those thrusters as needed to make it through. FYI I didn't do a single set unbroken back then.
Rx: 8 rounds for time of - 8 thrusters (95/135), 8 burpees, 8 pullups
TG: 4 -6 rounds, scale movements as needed
FG1: bar weight 55/75, assisted pullups or ring rows
FG2: bar weight 65-75/95-115, assisted pullups