4 fun warm-ups for two with a medbola

The right warm-up is very important for any training, but you can make it more fun and interesting with our warm-ups with the partner and the ball.

The warm-up is ideal for adding a little fun to your workout. Of course, CrossFit is famous for its ability to bring people together, but it is unlikely that anyone will argue with what is best shared by a joint training. Try these four warm-ups together with the other guys in the gym, enjoy and warm up your body:

1. Slam-bar

"GREAT EXPERIENCE, and a GREAT PRODUCT. Loving this skipping rope as a pre-MMA warm-up, and as part of a conditioning workout. Overall, 5/5 on all fronts." -Jonah P.

Set the timer to four minutes. When one partner fulfills the bar, the other partner performs 12 punches with a medical ball on the floor. The athlete performing “slam” (strikes the ball on the floor), sets the rhythm for the partner performing the bar. Make sure that during the exercise athletes actively use the muscles of the hips, tilting the chest to the floor with each impact of the ball on the floor.

2. Comprehensive exercises with a partner

One partner works, and the “server” performs in 20 seconds with the maximum rhythm “Russian throws in a bent position” ( Russian V-toss) (sit down, combining the heels together and tearing off the feet from the ground while grabbing the ball, then touch the ball with the floor on the opposite side, and using the rotation, roll the medball back). Relax for 10 seconds and repeat the exercise on the other side. Relax for another 10 seconds, after which the athlete sitting facing the server at the maximum of repetitions throws and takes a medball, rising from the position of lying on the back with bent knees (use the inertia that occurs when throwing the ball from behind the head to rise to the sitting position). Rest for 10 seconds. Swap roles with your partner and repeat 2 sets each. Use a light weightball and complete each roll at maximum speed.

3. Burpy and throws of the medbola from the chest

Perform only 4 sets of 20 seconds of brew and 20 seconds of shots to warm up your athletes. While one partner is holding a medbol, the other is performing a burr. Partners exchange medical ball rolls between each other, trying to perform the maximum number of repetitions in 20 seconds.

4. Combined back throws

One partner works, and another serves. With socks directed from the feeder, the working partner receives the medallion over the right shoulder and sharply rotates the trunk to send the soft back from the opposite side. Perform 8 repetitions for each side at maximum speed. The final eighth repetition in the series is performed at the maximum distance and perform a throw over the head. This exercise perfectly develops a triple extension

Are there any short workouts in your training programs? Add these fun workouts to prepare people and provide alternation of exercises during training.


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Relax, crossfitters!

How, you still do not know how to perform strict pull-ups ?!