At Crossfit South Denver we know that the warm up is a critical part of the training we do. Not only to prevent injury, but also as a tool to improve an athlete’s performance, a diagnostic tool to help both athlete and coach identify movement deficiencies, and a time to implement corrective exercises that help improve movement patterns. Possible warm up combinations are endless, but we like to use a basic template.
- Do something monostructural to increase heart rate and body temperature.
- Include at least 1 movement that focuses on opening up the hips.
- Include at least 1 movement that focuses on shoulder girdle activation & stabilization.
- Include at least 1 movement that is focused on trunk activation & stabilization.
You can arrange these movements in any combination you want, Just be sure to spend 12-15 minutes or so and hit movements from each of the 4 categories listed above. The closer the warm up movements mimic the movements and demands that the training is going to put on your body, the better your performance will be. Listed below are some of our favorite movements for each of the four categories (note that these are active links to video demos of the movements). We are not limited to only these movements, but they are very effective and give us a good place to start.
- Run, Bike, Jump Rope, Prowler, Sled Drags, Row, Form Running Drills, etc.
- High Knee Lunge
- Leg Cradle Lunge w/ Flexion
- Leg Cradle Lunge w/ Rotation
- Circle Walk Fwd
- Circle Walk Bkwd
- Circle Walk Rt
- Circle Walk Lt
- Spider Man Crawl
- Spider Man Lunge w/ Elbow Drop
- Spider Man Lunge w/ Rotation
Shoulder Girdle Activation/Stabilization:
- Scap Depression
- Rev Shrug
- Supine Scap Retraction
- Scap Push Ups
- Crossover Symmetry Activation Protocol