JOG, ROW, STRETCH, PVC PIPE, FOAM ROLL, DYNAMIC, STATIC……
Would you believe that CrossFit warm-up exercises sometimes take longer than the actual WOD? Unlike the traditional warm-up which can constitute of only 10-20 minutes on the treadmill or elliptical, CrossFit style warm-ups are a huge part of your training. Warming up before a WOD consists of (static and dynamic) stretching as well as mobilizing big muscle groups at the same time. The Samson Lunge is an example of such, where you take big lunges with your arms stretched overhead and your fingers interlaced. Even pull-ups, sit-ups and push-ups are part of the warm-up in a WOD of more advanced students.
Warm-ups in CrossFit not only elevate body temperature and increase cardiorespiratory rate, these also prepare the body for more rigorous movements that CrossFit is known for. That’s why the warm-up can take as long as the WOD, sometimes even longer.
Don’t forget to include the classic static and dynamic stretching into your warm-up. When you say static stretching, this includes the satan pose (lunge position while grabbing the bent leg behind you), pigeon stretch, knee hugs, figure 4 stretches for your hips and quads, and standing hamstring stretch. They’re usually part of the cool down, an equally important part of CrossFit that deserves another separate post.
Side to side lunges, high knees, shuffles, butt kicks, and skipping are all dynamic movements to keep the heart rate up and bring the muscles to a full range of motion to prepare it for the bigger movements of CrossFit.
Some coaches administer a WOD-specific warm-up to fully prepare the body for certain movements. For example, if the kipping pull-up is part of your WOD, you might be asked to do a lot of dynamic cat stretches (back and forth movements), wrist stretches, dynamic child’s pose (to warm up the shoulders), hollow body rocks, supermans, and knees-to-chest on the rings.
Technique and WOD-specific warm-ups not only prepare your body for the real movement, but also gets your body familiarized with the key movements and poses of the movement. It will familiarize your body with the right muscles to use.