As we’re moving towards HEAT TIMES on the Saturday Event during the 2022 Intramural Open you’re going to be responsible for your own warmups and preparation before your heat.
It’s helps to do the 8am Prep Class, but if you cannot make it then here’s a general warmup to be as prepared as possible:
5-10 minutes of aerobic work (Echo bike, rower, ski erg, jump rope, sleds, etc) followed by joint prep, dynamic range of motion, or movement patterns.
then 2-3 rounds of about 10 reps each of:
– a squat exercise like air squats, goblet, front, back, overhead, lunges, Cossack squats
– a push/press exercise like the press, push press, jerk, pushup, dip
– a pull/row exercise like pullups, ring rows, hang muscle cleans, bent over rows, one-arm rows
– a flexion exercise like the situp, t2b, slam ball, hollow, GHDSU
– an extension or jumping exercise like hip extensions, deadlifts, kettlebell swings, arches, broad jumps, target jumps, double unders, box jumps
then 5 minutes or so targeting your tight/trouble areas through stretching or foam rolling
then practice your specific skills for that week’s workout.
When ready (and if it’s an AMRAP) try one round for technique followed by two to three rounds at “game pace” so you understand how you might feel and make some adjustments. You get to practice transitions and get a taste what’s to come. This is also the chance to make sure your equipment floor plan is safe and effective.
It’s important to get your heart rate PEAKED before your workout so nothing feels new. It also helps take the edge off of your nervousness which generally leads to you going out of the gate too hard. Those who’ve taken CompEx classes know that the first workout is never your best, but the second or third? You’ve already settled down after a peak so your body is ready for more. Use this concept for best success during the Open!