Start Your Crossfit Training Day The Right Way

Austin Spencer Crossfit Games Athlete doing Double Unders

Why does Misfit Athletics program Morning Movement for Crossfit athletes?

Each day, Morning Movement will be the first thing you see in Misfit Athletics programming. This simple protocol will help you to be a healthier and happier athlete, setting yourself up for a more effective training day and a better night’s sleep.

Welcome to Morning Movement 2.0. Why 2.0? Because we designed Morning Movement to be even easier.

Morning Movement is intended to be performed immediately upon waking (within 5-10 minutes). Just choose one movement from each category: Heart Rate Spike, Mobility/Stability, and then finish each session with Breath Work. It’s that simple. You’re welcome to mix and match movements as you see fit. This entire protocol should be done every day, whether you’re training or not, and it should not exceed 10 minutes to complete. 

Morning Movement 2.0 Prescription

Heart rate Spike

AMRAP :90 of one of the following:

  •  Burpees
  • Jogging
  • Machine
  • Jump Rope
  • Jump Squats/Air Squats
  • Jumping Lunges/Lunges
  • KB Swings


AMRAP :90 of one of the following:

  • Squat Hold
  • Lunge Hold (:45/side)
  • Wallsit
  • Handstand Hold
  • Plank (on elbows or hands)
  • Side Plank (:45/side)
  • Hollow Body
  • Superman Hold 
  • Dead hang
  • Cat & Cow
  • Dead bugs
  • OH Barbell/Plate Hold
  • PVC Pass Throughs
  • Band Pull Aparts
  • Sun Salutations 

Breath Work

Sit Calmly, on the floor, or in a chair, and take 20 Deep Breaths. The goal is to breathe in and out as slowly as you can while focusing on filling your lungs completely and then exhaling entirely on each breath. When done correctly, this will take 2-3 minutes to complete.

Which movement will you choose to do after rolling out of bed? Our pick…Burpees.

Getting ready for a competition? Check out HOW TO PREPARE FOR A CROSSFIT COMPETITION