Warm-Up with Matt Chan

The CrossFit Journal -- (http://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.