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CrossFit Mobility > Warm Ups > Flashcards

Warm Ups Flashcards

0
Q

Air Squat (4)

A

1) Butterfly Stretch
2) Pigeon
3) Foam Roller Quads
4) Foam Roller Hams

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1
Q

Abmat Situp (3)

A

1) Plank
2) Side Plank
3) Hollow Body Rock

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2
Q

Back Extensions (3)

A

1) Quadruped Circles
2) Good Mornings
3) Back Foam Roll

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3
Q

Bar Muscle Ups (3)

A

1) Cs & Ds
2) Arm Circles
3) Pass Throughs

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4
Q

Bench Press (3)

A

1) Press ups
2) Wall Walks
3) Arm Circles

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5
Q

Box Jumps (3)

A

1) Jump Rope
2) Calf Stretch
3) Downward Dog

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6
Q

Burpees (3)

A

1) Inch Worms w. Press ups
2) Broad Jumps
3) Plank Ups n Downs

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7
Q

Butterfly Pull ups (4)

A

1) Cs & Ds
2) Pass Throughs
3) Around the worlds
4) Rowing

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8
Q

Chest to Bar Pull-ups (4)

A

1) Cs & Ds
2) Pass Throughs
3) Plank Ups n Downs
4) Rowing

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9
Q

Cleans (5)

A

1) Quadruped Circles
2) Jumping Squats
3) Around the worlds
4) Child’s Pose

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10
Q

Clean & Jerk (3)

A

1) Jumping Squats
2) Around the worlds
3) Inch Worms w. Press ups

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11
Q

Deadlifts (5)

A

1) Row
2) Good Mornings
3) Inch Worms w. Press ups
4) Supermans
5) Scorpion

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12
Q

Double Unders (3)

A

1) Calf Stretch
2) Karaoke High Knees
3) Wrist Figure 8s

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13
Q

Dumbbell Cleans (4)

A

1) Quadrupled Circles
2) Jumping Squats
3) Around the worlds
4) Medball Lunge w. Twist

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14
Q

Dumbbell Cleans (5)

A

1) Pass Throughs
2) Around the worlds
3) Inch Worm w. Press ups
4) Scorpion
5) Wrist Figure 8s

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15
Q

Farmers Carry (3)

A

1) Wrist Figure 8s
2) Wrist Stretch 2
3) Around The worlds

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16
Q

Front Squats (6)

A

1) Supine 9090
2) Lunge w. Arm reach
3) Grasspickers
4) Butt Kickers
5) Mountain Climbers
6) Child’s Pose

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17
Q

GHD Sit-ups (2)

A

1) Cobra

2) Half kneeling Quad Stretch

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18
Q

Handstand Push up (4)

A

1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles

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19
Q

Handstand Holds (4)

A

1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles

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20
Q

Handstand Walks (4)

A

1) Wrist Figure 8s
2) Wrist Stretch
3) Crab Crawl w. Bridge
4) Arm Circles

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21
Q

Hang Cleans (4)

A

1) Quadruped Circles
2) Jumping Squats
3) Around The Worlds
4) MedBall w. Twists

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22
Q

Hang Power Clean (4)

A

1) Quadruped Circles
2) Jumping Squats
3) Around the worlds
4) Medball Lunge w. Twists

23
Q

Hang Power Snatch (5)

A

1) Pass Throughs
2) Around the worlds
3) Inch worms w. Press ups
4) Scorpion
5) Wrist Figure 8s

24
Q

Jumping Pull ups (4)

A

1) Cs & Ds
2) Pass Throughs
3) Plank Up n Downds
4) Rowing

25
Q

Jumping Squats (5)

A

1) Supine 9090
2) Lunge w. Arm Reach
3) Grasspickers
4) Butt Kickers
5) Mountain Climbers

26
Q

Kettlebell Clean (4)

A

1) Quadrupled Circles
2) Jumping Squats
3) Around the worlds
4) Medball lunge w. Twists

27
Q

Kettlebell Snatch

A 
Pass Throughs
Around the Worlds 
Inch Worms
Scorpion 
Wrist Figure 8's
28
Q

Kettlebell SDHP

A 
Good Mornings 
Inch Worms Push Ups
Row
Broad Jumps
Scorpion
29
Q

Kettlebell Swings

A

Cat and Cow
Around the Worlds
Inch Worms with Push Ups
Suspine 9090

30
Q

Kipping Pull-up

A

Cd and ads
Pass Throughs
Plank Up Downs
Rowing

31
Q

Knees to Elbow

A

Ca and Ds
Pass Throughs
Crab Crawl and Bridge

32
Q

Medball Cleans

A

Quadruped Circles
Jumping Squats
Around the Worlds
Medball Lunge Twists

33
Q

Overhead Squats

A 
Around the Worlds
Suspine 9090
Lunge with Arm Reach
Grasspickers
Butt Kickers
Mountain Climbers
Childs Pose
34
Q

Pistols

A 
Hamstring Adductor IT Band 
Pigeon
High Kness
Mountain Climbers 
Toy Soldiers
35
Q

Power Cleans

A

Quadruped Circles
Jumping Squats
Around the Worlds
Med ball Lunge Twists

36
Q

Pull ups

A

Cs and Ds
Pass Throughs
Plank Up Downs
Rowing

37
Q

Push Jerk

A

Pass Throughs
Handstand Holds
Upper Back Stretch
Plank Ups Downs

38
Q

Push Up

A

Pass Throughs
Handstand Holds
Upper Back Stretch
Plank Up Downs

39
Q

Ring Dips

A

Crab Crawl with Bridge

Pass Throughs

40
Q

Ring Muscle Ups

A

Cs and Ds
Arm Circles
Pass Throughs

41
Q

Ring Push Ups

A 
Pass Throughs 
Handstand Holds 
Up
We Back Stretch 
Plank Ups Downs
42
Q

Ring Rows

A

Arm Circles
Chest Opener
Hollow Body Rock

43
Q

Rope Climbs

A

Arm Circles
Chest Opener
Hollow Body Holds

44
Q

Row

A

Arm Circles
Chest Opener
Hollow Body Rock

45
Q

Snatch

A 
Pass Throughs
Around the Worlds
Inch Worms with Push Ups
Scorpion
Wrist Figure 8's 
Childs Pose
46
Q

Snatch Balance

A 
Pass Throughs
Around the Worlds
Inch Worms with Push Ups 
Scorpion
Wrist Figure 8's
47
Q

Split Jerk

A

Pass Throughs
Handstand Holds
Upper Back Stretch
Plank Ups Downs

48
Q

Strict Press

A

Pass Throughs
Handstand Holds
Upper Back Stretch
Plank Up Downs

49
Q

Thruster

A

Jumping Squats
Around the Worlds
High Knees

50
Q

Toes 2 Bar

A

Cs and Ds
Pass Throughs
Crab Crawl with Bridge

51
Q

Turkish Getups

A

Crab Crawl with Bridge
Overhead Medball Lunge
Arm Circles

52
Q

Walking Lunges

A 
Hamstring Adductor IT Band 
Pigeon 
High Knees
Mountain Climbers 
Toy Soldiers
53
Q

Wall Balls

A

Jumping Squats
Around the Worlds
High Knees

54
Q

Wall Walks

A

Wrist Figure 8s
Wrist Stretch
Crab Crawl with Bridge
Arm Circles

CrossFit Mobility (2 decks)

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