Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Preferred Course – Aerobic Capacity. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.
The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.
Originally published – April, 2016.
Comments on Warm-Up With Chris Hinshaw
Btw loved the warm up drills 💜❤
Ty & please continue to do the same when's we have an irregular WOD programmed
#Weakness exposed
🎯🎯🎯💥💥💥
Subconsciously I was NOT looking forward to Running WOD
Omg 😲 this are the ones I need the most 😍 😭 [in a machochistic way]
Completed approx 1840
Doing best I can with city measurements
Hi folks, awesome warmup, How many reps per drill?
This exact set of “warm up” drills has been used by every elementary-, middle-, and high-school track/cross-country coach since at least the early 1970’s. No one knows why, and there’s no evidence it’s any better or worse than any other type of “warm up.” And BTW, it’s “carioca,” not “karaoke” (unless you sing while doing it, I suppose).
Gold in this warm up! And so many legends in the video!!
If you're not smiling by the "toes out walk," you surely will be by the "toes in walk."
So good to have an example of a structured warm-up, done by Chris H. I want to see the rest !
Warm-Up With Chris Hinshaw
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