Best CrossFit Warm-Ups
In traditional gyms, warming up comprises of a bit more than getting engaged for fifteen or twenty minutes on a treadmill, stair climber, or bike. Though better than nothing, this warm-up actually is a time waster because it does not enhance flexibility nor does it involve the entire body or affect the functional areas of the body and over all cannot properly prepare the athlete for a high-intensity workout session.
Rather than that, what is needed is a warm-up that will augment the heart rate and body temperature, permit a certain amount of stretching, fuel up the whole body and foremost biomechanical functions, deliver the opportunity to practice for fundamental movements, and, ultimately, make the body ready for invigorating athletic training.
Purpose of CrossFit WarmUps
The CrossFit warm-up actually fulfills the basic needs of any CrossFit regime, whereas its traditional counterpart only leaves people with an elevated heart rate and body temperature. The crucial features of CrossFit warm-ups are that they incorporate the stretch and the fundamental hip/leg expansion, hip/trunk expansion and contraction, as well as pulling and pushing movements.
The amalgamations are unlimited and might inculcate more demanding movements like hollow rocks, good mornings, a rope climb, sit-ups, or handstand push-ups in place of back stretching, pull-ups, and, of course, dips. The activities used will largely bank on your athletic maturity, but with time the more demanding maneuvers can be incorporated rather than being an entire workout.
CrossFit Warm-Up Criteria
Now, coming to the point of what actually can constitute an effective CrossFit warm-up. For this, the following criteria have to be kept in mind.
- Should Do What It Claims To Do – A warm-up should do what it claims to do; what is meant by that is that it should be able to raise the body temperature properly and should do away with your stiffness. The right warm-ups should actually free the joints and should prepare the soft tissues for more sturdy warm-ups. People have a tendency to make the warm-ups either too intense or too light. So when scheduling your daily warm-ups, keep in mind that the apt workout should not be too intense or too light but be effective.
- Develops and Reinforces Basic Calisthenics – A great warm-up not only prepares one’s body for a workout but also augments the value of the training time and helps the athlete to improve his or her daily WODs. For example, chin-ups should be done very consistently by adhering to its rules very minutely. If performed impeccably, then not only do they raise the exposure but they also help the person get closer to the next level of achievement.
- Should Not Be a Constraint on the Actual WOD – Athletes shouldn’t overdo their workout, i.e., one should not strain oneself with the warm-up so much that their bodies get fatigued before they even start off the actual workout regime. According to some athletes, a warm-up is the appetizer that will increase your appetite for the main course, not get you full.
- Balance of the WODs – While scheduling WODs, make sure that the joint movements are well balanced. By that, what is meant is there should be a symmetry in the horizontal and vertical pushes and pulls and all the other exercises that involve the lower body. By this, it is ensured that a particular portion of the body is not being over trained while other portions are ignored.
- Should Be at the Fingertips – Warm-ups should be at the fingertips of the athletes and time should not be wasted to plan out which WODs should be practiced and how. The daily warm-up regime should be preplanned, just like that of the actual workout session.
CrossFit Warm-Up Routines
Below are listed some of the combinations of CrossFit warm-ups that can be performed before starting your regular workout regime.
- 5 Kang squats
- 5 Glute ham raises
- 15 Knees to elbows
- 5 Jumping lunge
- 5 Pull-ups
- 5 Push-ups
- 10 AbMat sit-ups
- 10 Air squats
- 25 Kettlebell figure eights
- 2 Minutes – jump rope
- 2 Minutes – kettlebell swings
Have to performed two rounds each.
- 8 Chest-to-bar pull-ups
- 8 Ring dips
- 7 GHD sit-ups
- 12 Tuck jumps
- 4 Muscle-ups
- 10 HSPU
- 20 Seconds – hollow rock
- 30 Air squats
- 1200 Meters – row
- 20 Single-leg hip bridges (each side)
- 10 Seated good mornings
- 20 Glute ham raises
- 10 Pull-ups
- Havoc loop run
- 100 Feet – high skips
- 50 Feet – crab walk
- 50 Feet – bear crawl
- 100 Feet – high skips
- 500 Meter row
- 5 Minutes – empty bar snatch work
- 5 Minutes – empty bar clean and jerk work
- 40 Burpees
- 10 Back extensions
- 20 Bench sit-ups
- 10 Pendlay row
Start with a Warm-Up, then Begin your Crossfit Workout
Thus if you plan out your warm-ups like the above, exactly what has to be done and how many reps have to be performed, then no time will be spent in thinking and planning out what has to be done and what not while performing the warm-ups.
If you are able to complete the first round of warm-ups as they are stipulated, then you are eligible to move on to the next level. But you should make sure that these are performed as prescribed, otherwise they won’t be effective. Moreover, keep in mind that you should start from the first round every week. This is because by resetting every week, not only will you get a large amount of exposure of movements, but also you can track how much progress you’ve made since the past week.
Besides warming up your body before starting your training in earnest, having a good pair of shoes will help you go further in your workout. For some advice on choosing the best CrossFit shoes for your body type, please see:
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