General Warm-up Question

[Walter Augustine]

I have a question on the effectiveness of my current general warm-up that I use for myself and my clients. I've changed it several times since I began lifting and I want to ensure that I'm not neglecting any movement patterns. My warm-up consists of the following:

(1 round, 10 reps of each movement)
squats
reverse lunges
rollover to V-sit https://www.youtube.com/watch?v=NcBo0wRDCCE
fire hydrants https://www.youtube.com/watch?v=f-GRxDrMC4Y
mountain climbers
twist-walk-pushup https://www.youtube.com/watch?v=znY1ZE0wR_g (basically the video preceded by bending forward at the hip and touching the opposing foot with the hand)
GHD sit-ups
reverse hypers (unweighted)
arm swings (small circles increasing in size)
band dislocates

Any feedback would be appreciated.

[Robert Fabsik]

I think it is a fine warmup that really loosens you up. But it may be great for some WODs and worse for others. Sometimes the warmup depends on what you are doing. If you were doing an upper body lifting session, you might want to do more upper body stuff. If you had a metcon with heavy weights, after this warmup, you might need to do some light and moderate weights with the movements in the WOD.

Also, don't feel locked into one warmup. You could use the one you wrote 2-3 times a week and use something else on other days.

I usually like to his one squat like movement, one deadlift/low back/ham movement, one press movement, one pull movement and one ab movement. But I'll do different combos almost every day and might do a couple other things depending on what I'm doing that day.

[Hollie Jacobs]

That seems like a good warm-up. In fact, I'd like to use a couple for my own.