Pre & Post WOD
Warm-up & Cool-down:
Pre-workout time is devoted to warm-up (recommend 5-10 minutes, or more). Goal here is to increase blood circulation throughout the body. During this time, blood supply to your stomach (for digestion) is shunted to provide oxygen to the working muscles in your body. Increased body temperature helps prevent injury to your muscles, joints and ligaments. Stretching is performed only to “loosen-up” at this time. Recommend a top-to-bottom approach in targeting each area.
Post-workout time is devoted to cool-down (recommend 10-15 minutes, or more). During this time, blood is re-directed to your stomach to get the necessary nutrients for muscle repair and replenishing glycogen stores. Now is the time for stretching to improve flexibility: Hold each stretch for 20-30 seconds, and repeat 2-3 times while alternating body parts. Good time for SMFR (self-myofascial release) with foam rollers to release lactic acid build-up and improve ROM (range-of-motion).
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 warm-up.
Here are a few stretching & warm-up routines offered on the main CrossFit website:
Here is a sample warm-up & stretching routine by CrossFit SanTan:
Warm-Up:
50 Jumping Jacks
Grok Squat*
Grok Hang*
Head turns, rotations
Shoulder Swims
Shoulder Shrugs / Rotations
Overhead Arm Swings
Arm Crosses
Wrist Rotations
Trunk Rotations
Trunk Circles
Side Bends
Knee Circles
Ankle Rotations
Samson Stretch
10 Walking Lunges w/ Twist
10 Push-Ups
Cool-Down:
Kneeling Hip Flexor
Cats & Dogs
Child’s Pose
Preacher’s Pose
Cobra
Bicep / Forearm Stretch
Overhead Tricep Stretch
Shoulder / Trap Stretch
Downward Facing Dog
Pigeon Pose (avoid if you have knee problems)
Butterflies
Straight-Leg Hamstring Stretch
Hurdler Stretch
Glute Stretch
Figure 4 Stretch
I.T. Band Stretch
Iron Cross
Scorpion
Pelvic Tilts
Walking Soldier
Standing Calf Stretch
Standing Soleus Stretch
Standing Quad Stretch
Standing Pec Stretch
* Courtesy of The Primal Blueprint by Mark Sisson
