Warm up programs

Matt Rodgers · 07-25-2007, 08:57 PM

i have been digging around for a while and havent really found much...

what is a solid warm up before jumping into the WOD?

i have a lot of warm up exercises with plyos and some dynamic streaching but from what i have read it sounds like i should be doing some other exercises instead of just traditional warm up stuff....
sorry about the huge sentence and bad spelling.
thanks for any help

Gant Grimes · 07-25-2007, 09:17 PM

"FAQ 1.8

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup."

Andy Shirley · 07-26-2007, 01:55 AM

The above notwithstanding, many people do many various things as a warm-up. From a quick 500m row, to mobility exercises, to the official CFWU.

Russell Greene · 07-26-2007, 02:25 AM

I have Crossfitted for a while, but didn't do the CFWU until this year. I highly recommend it. My overhead squat form and pullup form have benefitted immensely from the extra practice.

Gerhard Lavin · 07-26-2007, 04:34 AM

I run to the gym, do some quick joint mobilisation and some dynamic stretches from the Coreperformance (w/f safe) website and then do 1-2 rounds of some variation of the CF WU. I don't do the Samson stretch as the dynamic stretches includes lunges.

Andy Rogers · 07-26-2007, 10:42 AM

I run a mile or bike three miles on one of the gym machines before doing the CFWU. I will usually throw in push-ups (I'm training planches) and a good variety of streches into the warm up as well.

Might want to think about a bit of stretching or a light jog for a cool down at the end of your WOD, too.

George Mounce · 07-26-2007, 09:34 PM

I mimic the Greg A.'s warm-up. ROM dynamic stretching has helped me immensely.

Found (w/f safe) at: http://media.crossfit.com/cf-video/C...regAWarmup.wmv

Matt Rodgers · 07-27-2007, 08:05 AM

thanks for all the help!
i have always doen the dynamic streaching but thanks to everyone for getting me in the complete warm up

Will Nuse · 07-29-2007, 09:10 AM

One thing I've been curious about is a cool-down. Any ideas?

Jonathan Thomas Powers · 07-31-2007, 02:39 AM

Cooldown is generally comprised of static stretching. 10 minutes or so

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07-25-2007, 08:57 PM	#1
Matt Rodgers Member Profile: Join Date: Jul 2007 Location: Colorado Springs CO Posts: 46	i have been digging around for a while and havent really found much... what is a solid warm up before jumping into the WOD? i have a lot of warm up exercises with plyos and some dynamic streaching but from what i have read it sounds like i should be doing some other exercises instead of just traditional warm up stuff.... sorry about the huge sentence and bad spelling. thanks for any help

07-25-2007, 09:17 PM	#2
Gant Grimes Departed Profile: Join Date: Jan 1970 Posts: 1,549	"FAQ 1.8 The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal. 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup."

07-26-2007, 01:55 AM	#3
Andy Shirley Member Profile: Join Date: Aug 2005 Location: Honoulu HI Posts: 1,552	The above notwithstanding, many people do many various things as a warm-up. From a quick 500m row, to mobility exercises, to the official CFWU.

07-26-2007, 02:25 AM	#4
Russell Greene Member Profile: Join Date: Mar 2007 Location: Santa Cruz CA Posts: 264	I have Crossfitted for a while, but didn't do the CFWU until this year. I highly recommend it. My overhead squat form and pullup form have benefitted immensely from the extra practice.

07-26-2007, 04:34 AM	#5
Gerhard Lavin Member Profile: Join Date: Jun 2005 Location: Berlin Germany Posts: 973	I run to the gym, do some quick joint mobilisation and some dynamic stretches from the Coreperformance (w/f safe) website and then do 1-2 rounds of some variation of the CF WU. I don't do the Samson stretch as the dynamic stretches includes lunges.

07-26-2007, 10:42 AM	#6
Andy Rogers Member Profile: Join Date: May 2007 Location: Anchorage Alaska Posts: 76	I run a mile or bike three miles on one of the gym machines before doing the CFWU. I will usually throw in push-ups (I'm training planches) and a good variety of streches into the warm up as well. Might want to think about a bit of stretching or a light jog for a cool down at the end of your WOD, too.

07-26-2007, 09:34 PM	#7
George Mounce Banned for Ethical and Integrity Violations Profile: Join Date: Mar 2007 Location: Steens MS Posts: 3,295	I mimic the Greg A.'s warm-up. ROM dynamic stretching has helped me immensely. Found (w/f safe) at: http://media.crossfit.com/cf-video/C...regAWarmup.wmv

07-27-2007, 08:05 AM	#8
Matt Rodgers Member Profile: Join Date: Jul 2007 Location: Colorado Springs CO Posts: 46	thanks for all the help! i have always doen the dynamic streaching but thanks to everyone for getting me in the complete warm up

07-29-2007, 09:10 AM	#9
Will Nuse Member Profile: Join Date: Mar 2006 Location: Monterey CA Posts: 220	One thing I've been curious about is a cool-down. Any ideas?

07-31-2007, 02:39 AM	#10
Jonathan Thomas Powers Member Profile: Join Date: Jul 2007 Location: Hartford CT Posts: 182	Cooldown is generally comprised of static stretching. 10 minutes or so