CrossFit Warmup

[Giovanni Fernandez]

I've been doing the CrossFit warmup ever since I read it. I think it's good, but I tend to be too cold to do the pullups so soon. I slightly pulled my left shoulder a couple of weeks ago and it took some time to get better. Any recommendations?

[Marcus Allen]

Throw in a 500m row or 400m run or both prior to the excercises.

[Matt Haxmeier]

I always do pass-throughs first before any shoulder work. It helps you work out the kinks with that motion before doing it with your bodyweight hanging from the shoulders.

[Andrew Breyer]

Was going to create a new thread for this, but I figure the answer to my question will help you as well.

Today in the Fran demo by Miranda, her warmup is captioned "Spealler Warmup"

I have seen the video somewhere on here but cannot find it. Could someone either post that video or a description of what he does for his warmup routine? And for that matter, does anyone have resources to other warmups of crossfit's elite?

Thanks for the help,
Drew

[Austin Engle]

I'd also like to see what the Spealler Warm up is.

[Brian Bedell]

Originally Posted by Giovanni Fernandez

I've been doing the CrossFit warmup ever since I read it. I think it's good, but I tend to be too cold to do the pullups so soon. I slightly pulled my left shoulder a couple of weeks ago and it took some time to get better. Any recommendations?

Ummm...don't do the pullups so soon?

[Aushion Chatman]

Are you kipping...start with just a hang on the bar for 10-15 secs..then do some deadhang pull-ups, then hit your kipping...

[Shane Skowron]

I start all my workouts off with arm circles, shrugs, press press flings, etc for a couple minutes before I do any pullups.

[Daniel Kunz]

I usually start with a medium paced 2k row, some limbering/full range of motion head to toe movements, followed by a couple rounds of the CFWU. I'm plenty warm by the time I get on the bar.