Warm-up With Chris Hinshaw

Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. 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.
Video by Heber Cannon.
The CrossFit Journal -- (journal.crossfit.com)
-
CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.
Learn more about CrossFit → www.crossfit.com/what-is-cros...
Find a CrossFit gym near you → www.crossfit.com/map?...
Find CrossFit Courses near you → www.crossfit.com/courses-near...
View CrossFit workouts → www.crossfit.com/workout?utm_...
Subscribe to CrossFit email newsletters → www.crossfit.com/newsletters/...
Learn more about the CrossFit Games → cf.games/learn-more
CrossFit® - Forging Elite Fitness®
The CrossFit Games® - The Sport of Fitness™ - The Fittest On Earth™

[@samvernon]

Transcribed the drills: 10m out walk back 1. High knee caraoke (over, over, walk, walk) 2. Over hurdle (heel, toe) 3. Knee to chest (3 sec) 4. Figure 4 (1 sec) 5. Lunge 3 sec reach 6. Lunge torso twist (Pull hand) 7. Toy soldiers 8. High knee + arm swing (3 sec on spot then move) 9. Butt kick + arm swing (3 sec on spot then move) 10. Straight Leg (shallow heel) 20m out walk back 11. Side step out and back 12. Side step jumping jack out and back 13. Sitting arm swing (Elbow down and back) 20 sec 14. Standing arm swing (Elbow down and back) 20 sec 15. Toes out walk 16. Toes in walk 17. Heels walk 18. Toes walk 19. Outside Foot walk 20. Inside Foot walk 21. 50m hash marks (fast feet) forwards & backwards 22. 30m (20m speed up, 10m to slow down) 23. 45m (35m speed up, 10m to slow down) 24. 60m (50m speed up, 10m to slow down)

[@SolosoloAfaluko]

Sam Vernon Cheers mate!

[@apanharseca]

MVP

[@robertobahia9070]

😍

[@christhayil8354]

Nicely done! Thank you for your labours!!!

[@alimentosgranadosgranados4752]

Muchisimas Gracias por el aporte Brothter me sirvio y mas de lo que crees

[@probitionate]

Brilliant, brilliant video. I wish that more people (in any active lifestyle) come to appreciate the value of protracted warmups as well as flexibility and mobility practices. The affect of all three disciplines on performance can be staggering.

[@DHJakon]

When I do the drills, I look like an idiot. When they do it, they look amazing.

[@vhidzlotino4116]

DHJakon ,hehehehehe in 2018 me too.I love the vedio so much.

[@mykimikimiky]

best video for athletes warm up. no boring explanations.

[@simonloo1588]

indeed when i was younger, warm n drills werent as important as now....now i appreciate these drills n warm up before a run

[@DanielleMalkinNinja]

I love videos on warm ups! I feel it's so important to be knowledgeable about drills and to always stretch before a workout.

[@beckyfreeman6736]

This was great for a class I taught today, whom only had running and air squats (main site workout from Christmas day). Great warm up tied into squat therapy worked very well. Thank you for posting!

[@Will-rp2xx]

That moment when you see yourself running laps in the background of a Crossfit HQ video XD

[@mahmoudtalebi9380]

Excellent and functional thanks

[@nataliebroszio3032]

WHAT AN AWESOME COACH, THEY ARE SO LUCKY

[@diegovilla2750]

This is so nice, i didn't know there was this much warm up for running

[@rodrigoriquelme4792]

yeah, sure, tell that to the x10 ironman champion wich is in this video

[@dra.emiliaqueiroz]

really really cool! I wrote everything down and can't wait to try em!

[@HolisticLeah]

Nice dynamic warmup 👍🏾

[@bharatisharma6]

thx I'm off running now i'll try these warm-ups before running

[@JDRoig]

Camille's toe touch tho, awesome!!

[@jesusahumada4824]

Pp

[@mixanikos2]

Nice exercises thanks for sharing

[@trenbolone007]

Good stuff. Very informative. YOu now have yourself a new subscriber. Look forward to future videos.

[@VirgilRicks]

Excellent video! Anybody know a time frame or distance for each of these drills?

[@JanThorCrow]

Awesome. Theres hope for a little less pain in my future...

[@DrexPlays]

4:11 EASY there camille :D

[@msve3730]

I would definitely take his course

[@alexandreaq9493]

Thk

[@glennwilliams425]

Somebody tried to tell me that there were other people in this video besides Rich Froning but I didn't believe them. I had to go back and watch it again and what do ya know! There is. LOL!

[@louiesanchez4720]

How long do you spend on warm-up? I was going to try this with my youth football team.

[@pr8387]

great reebok advert

[@MrBleedsBlue]

Yoooo this was filmed at my college! Tech Yeah!!!!!

[@masterslayr641]

Sethy G TENNESSEE TECH!!

[@kameronturner5041]

Wish he mentioned dorsiflex of the feet. Too many crossfitters run on their toes

[@joealex8311]

That's a real warm up !! Does anybody know the name of the song at 4:35 ?

[@zabaleta66]

Cross fit women have fabulous body's.

[@Ana_dee]

As soon as I see the tugging of the ankle on that figure four, all I can think of is that tendon ready to snap. You can trap your shin instead and not put that ACL at risk.

[@anaruedaq]

Hello CrossFit guys, I was wondering where can I find the schedule for the specialty course: Aerobic Capacity that is mentioned at the end of the video? I visited the page mentioned there as well, but I didn't see it. Could you please guide me to the right page? Thank you so much!

[@anaruedaq]

Thanks for the prompt response. I will continue to check back. Have a great day!

[@awracing17]

Are those nano6's?

[@shivrajphysicalacademybars8570]

Good

[@jkneussl]

anybody know what kind of shoes Froning is wearing in this vid?

[@oliverbarrett9203]

I really hope that Camille does as well as she can and as well as everyone knows that she can in this year's games. She was fucked over on last year's in the snatch speed ladder, who knows what could have happened if she'd achieved her potential in that event and not had her confidence knocked.

[@dexterdiego3543]

What shoes is Chris hinshaw wearing?

[@morrisday377]

Tennessee Tech?

[@minwoogu405]

잘봤어요

[@9to5strength]

I think the first drill is called "Carioca" as in the Brazilian dance step not "Karaoke" as in drunk people trying to sing.

[@xaviergm]

9to5Strength indeed. And it is meant to be executed with quick feet instead of walking... but...

[@jfanale87]

toes should be dorsiflexed instead of plantarflexed in high knees and the knees should not be pointed downward in butt kicks.

[@JonasDubu]

what are chris's shoes plz ??

[@AerobicCapacityTV]

+jonas dubu www.reebok.com/us/reebok-one-cushion-3.0-nite/V72217.html

[@azrinsouth]

The haters comments are just unbelievable...

[@phillipgatelein8591]

how many reps of each drill would I do ? is there a referrable placard somewhere I can use ?

[@Yeet20001]

Julie is All over the place doing stuff for crossfit, why not just start training for the games again? I'm sure she spends the same amount of time. Doing all the stuff with crossfit plus her podcast. Probably takes up more time than training?

[@ryanbates90]

+Luis Bonilla I wouldn't be surprised if she made a return after med school but I can understand wanting to focus on that. She definitely is still knee deep in crossfit but I have to imagine being able to put school first over training is necessary to be successful. She could probably still make it to the games as is, but I feel like there is some of that Froning mentality going on of, "why compete if you're not going to compete to win".

[@slimigan]

+Ryan Bates let's just say medical school is WAY less busy than her residency will be, so don't count on "after med school"...

[@c3ramics]

+Luis Bonilla She's probably my favorite female athlete, but she's trying to be a doctor, that commitment is easily more demanding than the time she'd have to put in for training for the games.

[@ManishKumar-yx9tt]

Luis Bonilla Dfxgc

[@ManishKumar-yx9tt]

Dcx

[@deylovecozy]

If you've played football at any level with proper coaching, you know this ALLLLL too well lol

[@brummr]

You just invented Shawn T's Insanity.

[@cannibalmanimal2336]

The only figure 4 I need is the Running Pose

[@samadam2553]

👍🌟🌟🌟❤

[@JIMI291]

Who else recognised Camila la blanch on first look besides me

[@tylerallin]

Camille is way too cute

[@LilMomo29]

[@TruePhil]

Lol cover their lower body as they do the arm movement while sitting.

[@player-8740]

Jocelyne ba3atetne la hawn. Yel3an 7ayete

[@whatthehell286]

Hmmmm did Reebok sponsor this one? Yeah make it about the fitness not the sponsor please

[@michaelfeller8501]

hate being negative, every 3rd grade basketball team knows this

[@PavelMy]

Very bad filming

[@yerwrng]

Bell bottom jeans and cross fit...not sure which is more lame and out of date ?

[@Luisquickwit]

Where are the men