Let’s talk about something super important but very often overlooked – the pre workout warm up.
A solid warm up is the backbone of any killer CrossFit workout or workout in general.
*Disclaimer: The suggestions provided in this blog post are for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any significant changes to your health and wellness routines. I am not a doctor and the information presented is based on research and personal experience. Individual results may vary, and any actions taken based on the information in this blog post are done at your own risk. It's essential to consult a healthcare expert for personalized guidance tailored to your specific health needs and circumstances. Your health and well-being should always be a top priority, and professional medical guidance is crucial for making informed decisions about your health.
Best Crossfit Warm Up
Proper warm ups get your muscles and joints ready for action, revs up your heart rate, and raises your body temperature.
Plus, it’s key for injury prevention and helps you move better during your workout.
So, let's dive into why a good warm up is an absolute must!
Key Benefits of Warming Up
Heart Rate Boost
A gradual increase in heart rate preps your cardiovascular system for the workout.
Elevated Body Temperature
Warmer muscles are more flexible and less prone to injury.
Improved Range of Motion
Looser joints mean you can move freely and easily.
Injury Prevention
Proper warm up reduces the risk of muscle strains and sprains.
Mental Focus
A warm up helps shift your mind from daily distractions to workout mode.
Best CrossFit Warm Up Exercises to Boost Your Performance
Now, let’s get into the fun stuff – the best exercises for your CrossFit warm up.
These moves will get your blood pumping and muscles ready for each repetition.
1. Burpee
Let's face it.. I've never met anyone who has straight out LOVED burpees lol.
But as much as I dislike these suckers, they definitely get your body warmed up. Advanced workouts wouldn't be the same without them!
Burpees are perfect for a full body warm up. They crank up your heart rate and get multiple muscle groups fired up.
How to Do a Burpee:
- Start standing.
- Drop into a squat, hands on the floor.
- Kick your feet back into a plank.
- Do a push-up.
- Jump your feet back to your hands.
- Leap up with arms overhead.
2. Deep Squat
Deep squats are perfect for prepping your lower body.
They boost ankle mobility, stretch out your hips and get your legs ready for weighted exercises.
How to Do a Deep Squat:
- Stand with feet shoulder-width apart.
- Lower into a squat, keeping your back straight and chest up (I like to hold onto my toes for balance).
- Go as deep as you can.
- Hold for a few seconds, then stand back up.
3. World's Greatest Stretch
This stretch is called the “World’s Greatest” for a reason.
It targets your whole body, enhancing flexibility and range of motion.
It looks very similar to a runner's lunge stretch.
How to Do the World's Greatest Stretch:
- Start standing.
- Step forward into a lunge.
- Place your opposite hand on the ground.
- Rotate your torso and reach your arm up to the sky.
- Hold for a few seconds and return to the starting position.
- Repeat on the other side.
4. Hollow Rock
Hollow rocks are fantastic for warming your core and upper body.
They stabilize your muscles and get you ready for strength training.
After all, engaging your abs is essential in EVERY exercise that you do!
How to Do a Hollow Rock:
- Lie on your back, arms overhead, legs straight.
- Lift your arms, shoulders, and legs off the ground, forming a hollow shape.
- Rock back and forth gently, maintaining the shape.
5. Single Unders
Literally a fancy term for jumping rope. Lol. Single unders are a great way to ramp up your cardiovascular system.
They increase heart rate and improve coordination.
An advanced method would be double unders.. two passes of the rope under your feet for each jump up.
How to Do Single Unders:
- Hold a jump rope with both hands.
- Jump with feet together, letting the rope pass under.
- Keep your jumps small and steady. *TIP: Pick a song with a realllly good beat for a nice steady pace!
6. Inchworm into Push Up
This exercise combines dynamic stretching with strength. It’s perfect for warming up your upper back, shoulders, and core.
How to Do an Inchworm into a Push Up:
- Stand with feet hip-width apart.
- Bend at the waist, hands on the ground.
- Walk hands forward to a plank.
- Do a push-up.
- Walk hands back to feet, then stand.
Foam Rolling for Better Warm Ups
Foam rolling before your warm up can work wonders. It enhances blood flow, loosens tight muscles, and improves range of motion.
My favorite is the quad roll!!
Maintaining a slow pace and control is crucial for these to work at their best!
How to Use a Foam Roller
1. Back Roll
Lie on the roller under your upper (or lower) back. Roll up and down slowly.
2. Quad Roll
Lie face down, roller under your quads. Roll from hips to knees. I find the best tip is to bend out your opposite knee, leaving all weight on the "rolling" quad.
3. Hamstring Roll
Sit with the roller under your hamstrings. Roll from glutes to knees.
4. Calf Roll
Sit with the roller under your calves. Roll from ankles to knees. Support yourself with your opposite foot flat on the ground, knee bent.
Recommended post:
The Best Guide to Starting a Strength Training Routine as a Beginner
Whole Body Warm Up Tips
For an effective CrossFit workout, it’s crucial to warm up your entire body. This means targeting your upper body, lower body, and core.
Upper Body Warm Up
Warm up exercises for the upper body should engage shoulders, chest, and upper back.
Upper Body Warm Up Moves:
Arm Circles
Wall Ball Throws
*TIP: To make this a whole body warm up, throw the ball straight up to bounce off the wall. Catch the rebound and sink into a controlled squat. When you hit the bottom of your squat, pop back up and toss the ball against the wall again. This is the true term of a "wall ball"!
One of my absolute favorite exercises everrrrrr.
Resistance Band Pull Aparts
Lower Body Warm Up
Your lower body warm up should focus on legs, hips, and glutes.
Lower Body Warm Up Moves:
Air Squats
Butt Kicks
High Knees
Core Warm Up
Engaging your core during warm up is crucial for stability.
Core Warm Up Moves:
Planks
Hollow Rocks
Dynamic Movements
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Dynamic vs Static Stretching
Dynamic movements are the way to go for a CrossFit warm up. They increase heart rate, elevate body temperature, and prep muscles for action by increasing blood flow and effectively working tight joints.
Benefits of Dynamic Movements
Dynamic exercises actively take your muscles through their full range of motion, providing several key benefits:
Key Benefits of Dynamic Movements:
1. Boosts Blood Flow
2. Enhance Flexibility and Mobility
3. Prep Muscles for Workout Moves
Dynamic Movements to Try:
1. Leg Swings
2. Arm Circles
3. Hip Hinge
This movement is great for warming up the hips and lower back.
You'll often hear this referred to as a "good morning".
Another one of my favorite exercises! These are great to warm up kettlebell swings!
By incorporating these dynamic movements into your warm-up routine, you can significantly enhance your workout performance and help prevent injuries. Give them a try and feel the difference!
Benefits of Static Stretching
Static stretching is a valuable component of any fitness routine, including CrossFit.
While dynamic movements are great for warming up, static stretching has its own set of benefits, particularly when it comes to improving flexibility and aiding in recovery.
I always do dynamic stretching BEFORE workouts and static stretching AFTER workouts.
Key Benefits of Static Stretching:
1. Improves Flexibility
2. Reduces Muscle Tension
3. Enhances Muscle Recovery
4. Improves Range of Motion
5. Injury Prevention
Examples of Static Stretching Exercises:
1. Hamstring Stretch
- Sit on the ground with one leg extended and the other bent with the foot against the inner thigh.
- Reach down your leg towards the toes of the extended leg and hold for 20-30 seconds.
- Switch legs and repeat.
2. Quadriceps Stretch
- Stand on one leg, using a wall or chair for support if needed.
- Bend the opposite knee, bringing the heel towards the buttocks, and hold the ankle with your hand. These help so much with my bad knees!!
- Hold for 20-30 seconds, then switch legs.
3. Shoulder Stretch
- Bring one arm across your body at shoulder height.
- Use the opposite hand to gently pull the arm closer to your chest, feeling the stretch in your shoulder.
- Hold for 20-30 seconds, then switch arms.
4. Triceps Stretch
- Raise one arm overhead and bend the elbow, reaching down towards the opposite shoulder blade.
- Use the opposite hand to gently push the elbow back, deepening the stretch.
- Hold for 20-30 seconds, then switch arms.
5. Calf Stretch
- Stand facing a wall, with one foot forward and the other foot back, keeping both feet flat on the ground.
- Lean forward towards the wall, bending the front knee while keeping the back leg straight and the heel on the ground.
- Hold for 20-30 seconds, then switch legs.
Including static stretching in your routine, especially after your workout, can help improve your flexibility, aid in muscle recovery, and reduce the risk of injuries.
Give these stretches a try and feel the benefits!
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Crafting Your Perfect Warm Up Routine
Creating an effective warm up routine means mixing exercises that target your whole body.
Here’s a sample warm up to get you started:
- Foam Rolling: 5 minutes
- Single Unders: 2 minutes
- Burpees: 2 sets of 10 reps
- Deep Squats: 2 sets of 15 reps
- World’s Greatest Stretch: 2 sets of 10 reps per side
- Hollow Rocks: 2 sets of 20 seconds
- Inchworm into Push Up: 2 sets of 10 reps
Tips for a Killer Warm Up
Conclusion
Incorporating these best CrossFit warm up exercises into your routine can revolutionize your training.
By boosting heart rate, elevating body temperature, and prepping your muscles, you’ll see better performance and fewer injuries.
Keep it dynamic, target your whole body, and make it a regular part of your workout routine.
Whether you’re new to CrossFit or have been in the game a while, these warm up exercises will help you crush your workouts.
I hope these help you and I can't wait to hear about your progress!
xoxo,
*Disclaimer: The suggestions provided in this blog post are for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any significant changes to your health and wellness routines. I am not a doctor and the information presented is based on research and personal experience. Individual results may vary, and any actions taken based on the information in this blog post are done at your own risk. It's essential to consult a healthcare expert for personalized guidance tailored to your specific health needs and circumstances. Your health and well-being should always be a top priority, and professional medical guidance is crucial for making informed decisions about your health.
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