The warm-up before a CrossFit® session is crucial. We explain why and give you a few tips.
The warm-up before a CrossFit® session is crucial. We explain why and give you a few tips. For the Open, which started on Thursday 29 February, André Houdet and his team at No Shortcuts Training have put together a programme specially designed for warming up before the Open. This is an opportunity to explain the importance of the warm-up before starting a WOD.
It's a fact: to prepare your muscles and joints for the intense physical effort that awaits you, it's essential to warm up. A thorough warm-up will increase your body temperature, optimise your performance and reduce the risk of injury. Here's some advice.
Light cardio: Start with 5 to 10 minutes of light cardio to increase your heart rate: jogging, skipping rope or cycling, it's up to you.
Joint mobilisation: Perform movements to mobilise the main joints: rotations of the shoulders, wrists, ankles, neck, etc.
Dynamic stretching: Include dynamic stretches that mimic the movements you'll be doing during the WOD: alternating lunges, hip rotations, arm swings, etc.
Muscle activation: Activate the muscles you're going to use during the workout. Depending on the WOD, you can do air squats, push-ups, plank curls or light burpees. If you know that a specific part of the body will be particularly stressed during the workout, make sure you do specific exercises. For example, light squats before a session focusing on the legs.
Intensity progression: Gradually increase the intensity of your warm-up to prepare your body for exercise. Start slowly and gradually increase the speed and intensity.
Reviewing movements: Before starting the main workout, review the specific movements you'll be performing during the session. Make sure your technique is correct.
Hydration: Make sure you stay hydrated throughout the warm-up.
Adapt the warm-up to your individual needs and the specific demands of the WOD. It's essential to personalise your warm-up according to your physical condition and the movements planned in your CrossFit session. For the Open, prepare yourself properly with the comprehensive No Shortcuts training programme, which will help you to excel during the Open.