Seminar Staff Head Trainer Santiago Callejas explains the purpose of a general warm-up in a CrossFit class.
We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.
Comments on Purpose of the General Warm-Up
We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training."A Better Warm-up" CrossFit Journal Issue 08 - April 2003
http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf
Each warm-up you can ask yourself:
1. Did we increase the heart rate (are folks breathing more heavily)?
2. Did we increase core body temp (did folks get a little sweaty)?
3. Did we move through Full ROM and help increase ROM?
4. Did we practice specific movements in preparation for workout?
Typically I recommend picking:
3-5 movements, holds, or dynamic stretches
5-15 reps
2-3 rounds
That gives a pretty robust structure/framework for a general warm-up.
The last test to pass is asking,
"Is this exactly how I would warm-up for this workout?"
"How would you warm-up?"
"Do you like your own warm-up?"
Additional Resources
Classic CF Warm-Up Demo
https://paradisocrossfit.com/2011/01/20/the-classic-crossfit-warm-up/
Warm-Up with Matt Chan
Demo: http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final.mp4
Let me know if you have any questions and we'll look to build better warm-ups!
Purpose of the General Warm-Up
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