CrossFit workouts are no joke. Every time you step into a box, you can expect to perform different exercises that will include weightlifting, cardio, and gymnastics. To get your body ready, there are a few CrossFit warm up ideas you can use to effectively perform each movement during the workout and decrease your risk of injury.
You never want to skip a warm-up because they will help you reach your fitness goals. A good warm-up will elevate your body temperature and cardiorespiratory rate, plus it will incorporate stretching and critical movements that will prepare your body for rigorous activity.
A typical CrossFit class is about an hour, and that always includes a few minutes to warm-up.
Make sure you take off your lifting shoes and put on some more comfortable cross-trainers before you get started so you don’t trip yourself up.
Here are nine effective CrossFit warm-up routines to help you get the most out of each workout.
— Power Athlete HQ (@PowerAthleteHQ) February 26, 2016
Table of Contents
1. Fast Feet Drill
- 15 seconds Fast Feet or Football Chatter
- 15 seconds Butt Kickers (hamstring activation)
- 1 Squat Hold + 9 Air Squats
- 10 Trunk Twists
- 10 Push-Ups
- 15 Seconds Fast Feet or Football Chatter
- 15 Seconds Butt Kickers (hamstring activation)
- 10 Jump Squats
- 5 Low to High Trunk Twists
- 5 Low to High Trunk Twists (opposite direction)
- 5 Narrow Push-Ups + 5 Wide Push-Ups
- 400-Meter Run
2. Four-minute Jump Rope
Set your timer to four minutes and grab your jump rope.
- Minute one: jump with two feet (single-unders)
- Minute two: jump on just the left foot
- Minute three: jump on just the right foot
- Minute four: alternate feet
There are also built-in penalties during this warm-up because you will make mistakes. Every time you mess up your jump, do four push-ups, four squats, or four lunges.
3. The Six-Minute AMRAP
There are a variety of movements that you can do in a six-minute AMRAP, but the biggest thing to keep in mind is to include stretching and movements that will create a light sweat. AMRAP stands for As Many Rounds As Possible, so you will want to do as many rounds of these exercises as you can in six minutes.
- 5 Pull-Ups
- 10 Push-Ups
- 5 Burpees
- 10 Cal Row/100 Meter Run
— TrainHeroic (@TrainHeroic) February 8, 2016
4. The CrossFit Standard
This warm-up last three rounds, and during each round you should do 10-15 reps of:
- Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
- Overhead Squat with broomstick
5. The Saturday Special
Since CrossFit is all about group workouts, this CrossFit warm up ideas list wouldn’t be complete without a fun team warm-up game. However, this also works if it is just you and a workout partner. Before starting the Saturday Special, make a list of dynamic exercises to warm up the body. For example, you could have a list of:
- High knees
- Butt Kickers
- Crab Walks
- Side Shuffles
Split the athletes up into two teams and have them get into two lines. Next, the athletes should perform these moves like a relay race. Once an athlete has crossed the gym doing a particular movement, they sprint back to tag their next teammate in line.
Once everyone on the team has done the first movement, then move on to the next one on the list. Make sure to put the slow stuff like lunges first because you will likely get very into this warm-up and want to move through this at lightning speed.
6. The Junkyard Dog
Of all the CrossFit warm-up routines here, this warm-up is done with a partner. Start with one person seated with straight legs out in front and arms out to their sides in a “T,” the jumping athlete will complete a two-legged jump from behind the seated athlete’s right shoulder over their arm.
Next, jump over your partner’s outstretched legs, and then do a third jump over your partner’s left arm. This is one rep. Each partner completes ten reps, then they switch roles.
Immediately following, one person goes into the plank position, and the jumping partner jumps over their back and crawls under their partner once they push up into a Downward Dog position. This is one rep. Each partner does ten before switching.
— CrossFit Central (@CrossFitCentral) October 1, 2014
7. Animal Crackers
This is another six-minute AMRAP, and each move should be performed for 10- 15 seconds before moving onto the next.
- Frog hop
- Bear crawl
- Crab walk
- Duck walk
- Leapfrog (if you have a workout partner)
- Inch worm
- Piggy backs (if you have a workout partner)
8. Workout Specific Warm-Up
First, take a look at your WOD and find out what it will involve. Are their deadlifts? Squats? Shoulder presses? The movements in your WOD will help you determine the range of movement portion of your warm-up.
For example, if you see that you are doing deadlifts during your workout, you want to make sure your hamstrings and hips are loose, so that would be a focus in the warm-up.
- 2-3 minutes of jump rope to get warm
- Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Glute, Lower Back, Shoulder, Arms, Back, Chest
- 30 PVC pass-throughs
- 5 WOD-specific dynamic range of motion drills (DRMD)
9. Office Worker Warm-Up
— CrossFit Cedar Park (@CrossfitCP) November 2, 2011
Of all the CrossFit warm up ideas here, this one works best for guys and girls sitting at a desk all day. If you find yourself sitting at a desk for at least 40 hours a week, you might want to increase your warm-up length to make sure you are loose and ready for your WOD.
Five minutes of walking/jogging/skipping
Three rounds, ten reps of:
- Kettlebell swings
- Reverse Lunges
- Chin-Ups with a two-second hold at the top
- 400-meter jog in-between rounds
Five WOD-focused dynamic range of motion drills (DRMD). For example,
- Walking lunges with a side twist
- Arm swings
- Side bends
Final Thoughts on These CrossFit Warm-Up Ideas
I can’t stress enough how important it is to warm-up before your workout. There is no super-secret warm-up that will give you optimal results, but it will always help prepare your body for hardcore exercise and help prevent injury.
Warm muscles perform better and faster, and they will give you more power and strength. Creating a light sweat will also prepare your body to cool more quickly when your workout begins.
So, warm-up every time you workout, even if you are short on time. NO excuses.
Oh, and you gotta check out the video below of CrossFit Krypton doing “Funnel Tag”. Hilarious!