by VALERIE HUNT
When the athletes started to get tired during the run elements, I saw the same mechanical errors common in all runners. As strong as these elite CrossFit athletes are, they need to learn how to use their strength to their advantage. Instead of wasting energy by pumping their arms or reaching, they need to practice holding a good position while falling, and then they will enjoy faster speeds and less fatigue.
What if there was a way to integrate run skills into your warm up once or twice a week without adding unnecessary run volume or losing any strength gains?
When you learn the Burgener warm-up for Olympic lifting, you use a PVC pipe to practice the movement skills before loading a barbell. Running needs to be practiced the same way — using a skill-based warm-up so when the athlete adds intensity or load, their form holds.
When Brian MacKenzie created CrossFit Endurance, endurance got the strength and skill base to hold their form over speed and distance. MacKenzie’s CrossFit athletes used the same skill-based programming to be able to run any speed/distance while maintaining strength and recovering faster between events at competitions.
Here is a CFE-based warm up that you can add in once a week.