warm-ups

What does Crossfit say about warmups?  Courtesy of http://www.crossfitbrandx.com/index.php/forums/viewreply/135035/

this: http://www.crossfit.com/cf-info/faq.html#General7

(And like your dad, I’m gonna remind you that the main site: http://www.crossfit.com is a WEALTH of information.

But if you’re too lazy to click a link . . . here it is:

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.

Note, that’s a lot of work.  That is 30-45 pullups.  In a way, you might say that this isn’t just a warmup, it’s a Big Dog warmup.  Unless you’re super fit, this may be too much for you, even at a moderate pace. 

So also see this:

http://www.crossfitbrandx.com/index.php/forums/viewthread/4191/#52844

http://www.crossfitbrandx.com/index.php/forums/viewthread/4238/

Also note the context of the “official” warmup: It was a recommendation by Coach Glassman, with regard to designing a crossfit warmup.  That said, variety is the spice of life and one of the foundations of Crossfit.  As you progress you’ll learn to warm up in a variety of ways.

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