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Old 11-16-2012, 06:54 PM   #1
Michael Zell
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Warm up before WOD

As a newbie to Crossfit I have a question; what type of warm up is completed before the WOD? Your guidance is greatly appreciated.
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Old 11-16-2012, 07:20 PM   #2
Nicholas Ferrara
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Re: Warm up before WOD

Today's warm up at my box was

200 meter run

3 rounds of 7 of the following

Sit ups
Hip extensions or Superman's
Air Squats
Push ups

Perfect stretch, each leg

20 PVC "Arm Stretch" I forget what they are called, you grip a PVC pipe like a barbell and move it from your arms hanging in front to behind your back, feels good.

I am new to this, and I was gassed after Warmups. Luckily today before the WOD we worked on Squats, 5 X 5, no time, so I had time to catch my breath. My cardiovascular system needs some help big time.
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Old 11-17-2012, 04:25 PM   #3
Robert Fabsik
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Re: Warm up before WOD

I like to do some mobility work, joint rotations, if I'm really tired some light cardio (but usually not), then 3-5 movements for 1-3 sets to hit all areas of the body with some specificity to the WOD at hand.
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Old 11-17-2012, 05:25 PM   #4
Dillian Carnegie
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Re: Warm up before WOD

I like to do some ladder work. jumping in and out of the boxes alternating feet. Depending on the WOD as well. Today I did the filthy 50 and did snatches and cleans before hand.
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Old 11-17-2012, 10:27 PM   #5
Andrew (murph) Murphy
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Re: Warm up before WOD

I always tell my members is the main goal is to do something at about 25% effort until you start sweating then do your mobility and then 321GO.
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Old 11-18-2012, 05:45 AM   #6
Daniela Jantzen
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Re: Warm up before WOD

Quote:
Originally Posted by Michael Zell View Post
As a newbie to Crossfit I have a question; what type of warm up is completed before the WOD? Your guidance is greatly appreciated.
I would say that depends on your fitness level, the type of WOD planned, and you problem areas (if there are any, such as knees, shoulders, etc.).
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Old 11-19-2012, 04:15 PM   #7
John Wade
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Re: Warm up before WOD

Main site FAQ has the official Crossfit Warmup
It's a PDF file you will need to download, I recommend reading it
http://journal.crossfit.com/2003/04/...reg-glassm.tpl

It's 1-3 rounds, 10-15 reps of:
Samson stretch for 30 seconds
Overhead Squat
Situps
Back Extensions
Pullups
Dips
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Old 11-20-2012, 09:18 AM   #8
Joshua G Brown
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Re: Warm up before WOD

What John said
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Old 11-20-2012, 09:34 AM   #9
Trey Windham
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Re: Warm up before WOD

I always make my members warm up the muscles/joints they are using in the WOD. It's nothing to extreme just something to get the blood flowing. I start with stretching and mobilty of the joints in the WOD and then move to 2-4 dynamic movements involving the same muscles/joints. I also use the PVC pipe to teach the lifts for the day which is a pretty good warmup itself if done properly.
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Old 11-20-2012, 08:40 PM   #10
Andre J Gordon-Ruddell
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Re: Warm up before WOD

Our warm up is 1000m row under 3:30s and then we stretch out our muscles that he has watched us use over our first coupe of lessons. For me its my shoulders and hips when others its backs and what ever. He tailored our dynamic stretchers to us, then its into our strength. Or for me I'm now starting to practice the first half of a kipp.
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