Warm-Up with Matt Chan

The CrossFit Journal -- (journal.crossfit.com)
In six minutes at the start of Coach's Prep Seminar Staff training at NorCal CrossFit in San Jose, Calif., Matt Chan takes CPC Seminar Staff members including Austin Begiebing, Zach Forrest, Jason Khalipa, Austin Malleolo, Lindsey Smith, Chris Spealler, Nadia Shatila and Hollis Molloy through a dynamic warm-up.
And because Chan's leading the charge, you can expect quips and sarcastic remarks while he's getting the athletes moving.
As he puts the class through 25 jumping jacks to be performed in unison with Chan calling the tempo, he gets to the 14th rep before pointing to Malleolo and singing him a quick tune to laughs from the rest of the class: "One of these kids is not like the other."
Then there are lunges that require touching the elbow to the ankle, followed by torso rotation and pointing to the wall behind.
"It's coordination, it's coordination-it's difficult for Jason," Chan says of Khalipa, who finished second at this year's CrossFit Games. "I'm just messin' with ya, Jay, come on."
Next it's a slight bend at the waist with tight abs and side-to-side swinging of the arms like a speed skater.
"Old iron ankles, you look terrific there. Terrific," he says to Eric O'Connor, who laughs. "Worst thing I've ever seen."
Humor aside, Chan has quickly identified several mobility issues and even found a modification for Spealler, who suddenly starts struggling with push-ups.
Video by Jon Gilbert and Eric Maciel.

[@stevenmeyer1382]

Still one of the best warm ups on whole KZbin.

[@kcmiles9832]

A bunch of legends in this video. Respect to them all.

[@ahmedsalem487]

I love how humble chris spealer is and jason is so heavy and unflexible

[@gprecalentado9994]

this is the original crossfit, God Bless Matt!

[@marcoliviercaron5932]

In every videos I see, Matt Chan always look like he's a fucking nice guy. I just love the positive attitude and overall great vibe the guy has. Looks like a genuinely great person.

[@gama9980]

Whether you're a trainer, a coach, or whatever physical prep, this attitude makes an effing difference.

[@judyta8885]

He definitely is a genuinely great guy!

[@youssefwac6653]

Marc Olivier Caron....

[@youssefwac6653]

Iago Gouvea .

[@Raventhief20]

Lol, this is why Matt Chan is one of my favorites!! Would love to take some classes from him and Spealler!

[@michaelaaron9428]

Warm-Up With Matt Chan Plan💪💯 25 Jumping Jacks w/ Lateral Arm Raise 25 Jumping Jacks w/ Front Arm Raise 8 Alt Long Lunge w/ Elbow Down Then Twist And Point 12 Alt Lateral Lunges (aka Cossack Squat) 10 Side-to-Side Swing Straddle Good Morning Position (R+L=1) 1+(4-3-2-1) Inchworm + Push-up :30/:30 Small to Big Arm Circles 10 Alternating Arm Twist

[@filson1358]

always warming up with you guys

[@windlord1111]

Good one. I've already passed it on to a buddy who asked about a similar stretching/warmup topic.

[@bb3ca201]

this is freaking awesome

[@valentino2137]

AWESOME STUFF!

[@ptchristanMTB]

Thank you Matt!

[@babycakes2077]

Starting to ❤️ this fashionable wo!

[@howarja]

Seriously! I followed this while I was in my cubical and other people around me started following along!

[@jmckenzie07]

Great stuff

[@alphawolfsquadrin01]

I love how it's noting but games athletes like Spealler and Khalipa plus a few recognizable HQ people.

[@aassssdddddify]

theres always one..

[@YoMyKnee]

i love how matt talks lol

[@gnikolov87]

Jason is hilarious :D

[@blairmanx4]

So many baby faces in this video :) I see a young Adrian Bozeman, Scott Panchick, Aja Barto, Dave Lipson, Austin Malleolo, Jason Khalipa, Chris Spealler

[@psirianni24]

What's you view on people who use static stretching prior to workouts ? I'm a fan of dynamic

[@louismagerman581]

Is Kalipa doing the warm up with Espadrille ? :D Genius..

[@djwaterfalls11]

awesome

[@inezv22]

he's sportin' Toms! hilarious!!!

[@DreNizzo]

Classic. Semper fi.

[@SpidermansSymbiote]

This warm up looks a lot better than the one most crossfit gyms have "Your workout is my warmup" and basically making you tired before the WoD

[@DavidChapa-nq9jm]

Count me in

[@elenasmith2132]

Coooool

[@Kirokhore]

nice, good nice man

[@AlwaysHardHead]

Good for today too

[@RyanKelvinRea]

So much room for activates :D

[@fujimura686]

Khalipa is wearing like toms or something haha Swagggg

[@fitdevwalia8298]

Nice

[@blakerussell6495]

Jason is so unflexible

[@ZahidKhan-me8gw]

Who is the guy on the very right at 6:07

[@Godsserver22]

Haha has my is Nadia n as I'm doing this he is like nice Nadia ahhahahah...... Thank you thank you

[@mouradhachimi6944]

Good

[@isaacgeer1743]

shat shoes is khalipa wearing???

[@legija9718]

gooood

[@langan14]

Matt Chans coaches prep course warmup lol

[@intellectualninjamonkey2496]

I don't like crossfit and I don't like most crossfitters...but I would enroll to Matt Chan's gym...he seems like a great coach...

[@Sejdr]

Jeez...dont the train flexibility?! Very funny vid :P

[@khaledbigbos2248]

can any one answer me why some programe of crossfit so short?

[@lalaliuxglez2937]

It's just the warm up

[@ChumaxD]

Khalipa usando alpargatas reforzadas jajajajaja

[@thomasblack3415]

How 2013 is it that Jason Khalipa is wearing toms while working out

[@sbctech741]

Khalipa is awesome but he is so inflexible.

[@MegaAnarchy69]

jason is like fuck this shit its PR time..

[@russiantothefridge]

matt chan has a good energetic vibe. most energetic trainers are annoying.

[@syauqejamaludin]

Is that Toms he's wearing

[@sarahb7254]

Syauqe Jamaludin had the same reaction... but I've seen people barefoot so to each their own lol

[@Junior2uu]

haha old iron ankle dwl dwl i died dwl

[@mikemikejenson3997]

Mark Plunkett #JVLOGS mrhjff12345

[@mikebox]

Took me 6 mins to notice the shoe's Jason is wearing.

[@zrebrutibreniti]

is that kalipa? what's he doing there?

[@jasoncrider9199]

It's his gym

[@liltcup76]

I see a lot of these guys would benefit greatly by taking a yoga class (once/twice a week) to balance that awkward brawn with more flexibility.

[@toluokungbowa300]

@zahidkhan malleolo

[@DERRYCKKOO]

HAHAHAHA

[@HeroinFresh1luv]

3:10 sub-zero from mortal kombat

[@Middleschoolfailer]

austin

[@Capt_Colty]

most of these people are half assing this..... if i had a chance to work out with Matt and Jason I would go as hard as possible

[@MrPureruckus]

Its a warm up lol

[@fionnaronin1940]

He's being evaluated.

[@ako541]

looks like "toms" but it'll probably be some reebok product !!

[@misterairsoft101]

Have you seen how big he is? It's hard to be as felxible as the guys there when you're twice their size.

[@jonescolej]

One of these Marines is not like the others. haha

[@rossakabossakarozay]

Big guy = Mr. Khalipa and he squats well over 200kg

[@DubbyDominate]

Think Jason needs a bit of flexability lol looked like he was struggling to roll his arms

[@johnscott9845]

Wtf is khalipa doing there

[@TummaB]

Hes a Crossfit champ dude.

[@thundermyth]

jason khalipa - flexibility none

[@TyEdward1924]

That mustache is so creepy! I wouldn’t want to workout at his gym!

[@kimw6698]

gross.