There was a time when my warm up was the first round of a crossfit workout. The theory was that in a workout that was 3 rounds long, the first round was the warm up, the second we started to get focused and the third we could really start to work hard. This lasted for a little while until we all started getting hurt…
Realizing the importance of a good warm up is key to your long term success as an athlete and a person. If your training causes you to be injured then the training is ineffective. This is why many professional sports teams don’t endorse much training beyond machines. An injured athlete is a worthless one to them.
Back to the main point (warm ups are important). We take at least 10 minutes during class (doesn’t included the time before class that everyone is rolling and stretching) to warm everyone up in a dynamic fashion. Its been shown that stretching pre workout decreases your ability to produce power so we like something called dynamic mobility a little better but in reality, stretching is appropriate for many of the people in this gym. So, don’t be afraid to stretch out a bit before class as well. If you need suggestions just let us know.
Along with the dynamic mobility we also do a little bit of cardiovascular work and some explosive work. This is all to prepare the body to put out maximal effort without the risk of injury. Bottom line, everyone should warm up and the more specific the task you will be performing is, the more specific the warm up should be.
Clean Deadlift x3Rep Max
max air squats in 2 minutes
Max pullups or ring rows