The Best Warm Up Exercises For Crossfit

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If you are a CrossFit regular, you will know the importance of warming up properly before your core WOD. Hopefully, you are not one of the unfortunate athletes to truly know the effects of engaging in vigorous CrossFit workouts without a good warm up. If you are, you probably know what it feels like to spend a good deal of your training time injured. Many participants and trainers too often overlook the important warm up phase before the main workout begins. Make no mistake, this is dangerous.

We have listed 5 good warm up routines below as recommended by a professional Sydney CrossFit trainer. You should try each of these and see what works for you. The key to any good warm up routine is to seriously get blood pumping through your system fast. After a short spell of catching your breath, you should be hot, sweating already and loose enough to smash out an effective WOD.

Warm up 1

  1. Jump rope for 2 mins and then try to do as many double jumps as you can for another 3 mins. When you are just beginning, have a few short rests between these intervals. As you get better you should aim to just jump doubles for the remaining 3 mins. As you progress even further start slow for 1 minute and try to do doubles for the remaining 4 minutes.
  2. Do as many push-ups as you can in 30 seconds.
  3. Do as many sit-ups as you can in 30 seconds.
  4. Do as many squats as you can in 30 seconds.
  5. Repeat steps 2-3-4 3 times. If you need to, take a short break between each.

Warm up 2

  1. Shadow box for 2 minutes with increasing intensity.
  2. Stretch for 1 minute.
  3. Do as many push-ups as you can in 30 seconds.
  4. Sprint on the spot for 30 seconds.
  5. Repeat steps 1-2-3-4 3 times. Take a short break if you need to. Aim to complete this exercise with no breaks.

Warm up 3

  1. Jog around the room (or outside) for 3 minutes.
  2. Increase this to an 80% sprint for 1 minute.
  3. Walk, loosen up for 30 seconds.
  4. Stretch for 2 minutes.
  5. Sprint for 30 seconds.
  6. Rest / Stretch for 30 seconds.
  7. Repeat steps 5-7 5 times.

Remember that by the end of these warm up routines, you should be out of breath and your core temperature should be warm so your muscle tissue id softer for more intense training routines. If you find that this is not the case, then repeat the routine (or another one of the alternatives) until you are warm. Try to make sure that you have stretched all key muscle groups and that you are loose and limber. At the end of a brief rest period after this warm-up you should be ready to tackle your WOD without risking injury. As your fitness increases, you may need to slightly lengthen the warm up phase of your routine.


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