The Best Warm Up Exercises For CrossFit

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The Best Warm Up Exercises For CrossFit
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• https//crossfit2010.wordpress.com/2016/12/15/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.

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• 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.

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Warm up 1
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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.

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Warm up 2
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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.

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Warm up 3
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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.

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• 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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