Sunday 14th February 2016,
Travis Holley's

Day 199 of 365: Utility Warmup and/or SWOD

Hey Y’all

I wanted to quickly share a video from today’s 11am Strictly Strength crew so that y’all have some new fresh ideas on how to spice up your warmup so as to avoid a rut, and eventually losing motivation and success in the gym.

As I’ve posted before, I am a huge fan of keeping things very simple but constantly mixing it up.  The warmup that I had my crew do today is a great example of this.  All of the movements are very simple, but yet I encourage my athletes to be creative and come up with new ways to challenge themselves.  I can not stress this idea enough.  I think this philosophy of keeping it simple, mixing it up with new, creative tweaks and twists are what keeps my athletes fresh, strong, and motivated!

Check this video out and take what you will from it.  I really hope that you can all find at least one idea or movement that will inspire you to mix up your training, or the way you train your athletes.  For anyone interested….Check out the FREE SWOD that I have posted below the video.  All I ask is that you drop a comment of what you think about today’s post or posts from the past!  Cool?

Here’s the video…



B)Dynamic/Athletic Movement(approx. 5-10min)

C)Use the Warmup shown in the video


A) 10×2 Box Squats @ 65% of 1rm Back Squat(rest 30 sec between each set)

B)Tabata:(16 total rounds of 20sec WORK/10sec REST)

-Bent-Over Barbell Rows @ 25% of 1rm Deadlift((Go at a pace that allows you to keep good form…NOT a CrossFit Metcon!!!)

-Full Tension Plank Hold

C)3 Rounds

-20 Heavy DB Floor Press

-20 Heavy Russian KB Swings

-20 Tricep Extensions using a pullup band in the fashion of the old rope extensions

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About The Author

Travis Holley is a CrossFit Level II Coach, has a B.S. in Sport and Exercise Science from the University of Northern Colorado, and has 3 years of experience coaching a wide variety of individuals ranging from young athletes to grandparents, and everyone in between.