3 Key Crossfit Warm-Up Steps to Follow

Crossfit warm-ups are often an important part of a Crossfit session. When it comes to achieving goals, a great warm-up can play a big part. It’s essential for Crossfitters to do their warm-ups correctly and for the right reasons, as it helps to avoid injury, achieve the desired result, and make the most of their time in the gym. In this blog post, I’ll cover topics such as why warm-ups are important for Crossfitters, tips for incorporating dynamic stretches into your warm up routine, and benefits of an effective Crossfit warm-up. I’ll also discuss common mistakes people make when doing a Crossfit warm-up and what should you avoid when doing a Crossfit warm-up. This post will provide you with the information you need to know in order to make sure you are properly prepping your body before starting your workout.

Step 1 – Increase Core Body Temperature

Increasing core body temperature is a critical component of a successful crossfit warm-up, as it helps reduce the risk of injury and improve athletic performance by gradually raising the heart rate, priming the body for a more intense workout. One way to increase core body temperature is to engage in a few light activities, such as jogging, jumping jacks, or running in place.

These activities, when done for a few minutes, can stimulate the sympathetic nervous system, allowing the body to become more alert and ready for physical activity. Another benefit of raising core body temperature is that it helps to warm up the muscles and joints, effectively increasing their ability to move and reduce the chance of an injury while doing the exercises.

Step 2 – Perform Dynamic Warm-Up Exercises

A dynamic warm-up is a series of exercises done in quick succession to further increase body temperature, activate muscles, and prep the body for harder exercise. The idea behind a dynamic warm-up is to move the body in a continuous motion, stretching and contracting muscles and joints to generate heat and improve muscular performance. Examples of dynamic warm-up exercises include leg swings, butt kicks, arm circles, and any other movements that incorporate speed, agility, and power.

Doing a dynamic warm-up properly can help to increase coordination, range of motion, and core strength all of which are important for a successful crossfit workout. The idea is to move quickly but smoothly, and to focus on form rather than speed to get the best results.

Step 3 – Add Foam Rolling for Maximum Benefits

Foam rolling is an excellent way to prepare the body for a rigorous workout and to get the most out of a crossfit routine. Foam rolling is a form of self-myofascial release, which simply means applying pressure to the body’s connective tissue to improve flexibility and reduce pain. This type of workout helps to mobilize and activate certain muscle fibers, allowing them to move with greater range and efficiency.

Foam rolling exercises can be done before and/or after a crossfit warm-up. Common foam rolling exercises include rolling the quads, glutes, and lats, although other muscles and joints can be targeted depending on the workout. By engaging in a few minutes of foam rolling, athletes can reduce the risk of injury, loosen up tight muscles, increase range of motion, and maximize their performance during a crossfit workout.

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Step 2 – Movements Specific To The WOD

Before you can begin a CrossFit warm-up, it is essential to identify the movements that you’ll be doing during the Workout of the Day (WOD). After all, you will need to focus on these specific movements in your warm-up routine so that you can prepare for them correctly.

An easy way to find out what movements you will need to include in your warm-up routine is to look at the WOD. This should include a list of the exercises that you will need to complete in a certain order and with a set number of repetitions. This is important to determine what specific areas of your body you need to focus on during your warm-up.

Step 3 – Benefits Of Using The Right Warm-Up Exercises

The purpose of a CrossFit warm-up is to get your body ready for an intense workout session. This means that performing the necessary warm-up exercises correctly can not only help you to perform the exercises in the WOD much better, but it can also help you to reduce the risk of injury.

The correct warm-up exercises will help you to gradually increase your body temperature and release necessary hormones for exercise, such as adrenaline and endorphins. This will help to make you more alert and focused during the WOD, and it will also help to increase your range of motion for the movements. In addition, the correct warm-up exercises will also help you to engage your core and stabilizing muscles, which can help to minimize the risk of injury.

Step 4 – Examples Of Warm-Up Exercises

Now that we know the importance of the right warm-up exercises, let’s look at a few examples of warm-up exercises that you can use for squats, deadlifts and clean & jerk.

For squats, you can do a bodyweight squat and then add a banded variation. This will help you to activate the muscles that you need to leverage during the squat, as well as increase your range of motion. You can also do some lateral lunges to open up your hips.

For deadlifts, you can do a hip hinge, and then progress to a kettlebell deadlift. This will help you to work on your form and ensure that everything is correct and you don’t strain your back muscles. You can also do some single-leg deadlifts to improve the balance between your glutes and hamstrings.

For clean and jerk, you can begin by doing shoulder dislocates and then move onto band pull-aparts. This will help to increase your shoulder mobility and also activate your muscles. You can also do some power jerks and thrusters to increase your power output.

Step 5 – A Warm-Up Routine For A Professional CrossFit Athlete

To demonstrate an example of a proper warm-up routine that you can follow, we can look at the warm-up routine of professional CrossFit athlete, Brooke Ence.

She starts her warm-up routine with a foam rolling session focusing on her glutes, hamstrings, quads and lats. After that, she moves on to some dynamic stretches such as arm circles and butt kicks. Finally, she completes some dynamic movements such as bird dogs, high knees and arch-to-hollow swings. She then progresses to priming exercises including air squats, leg swings, and push-ups. She then moves on to exercise-specific warm-ups such as box jumps, thrusters, handstand push-ups, and pull-ups.

Step 6 – Correct Posture And Form

It is important to remember that when you are performing your warm-up sets, you need to ensure that you are executing them with the correct posture and form. This means keeping your core engaged, maintaining a grip that is correct for the exercise, and ensuring that you are in the correct starting position.

By ensuring that you are executing your warm-up set correctly and that you are paying close attention to your form throughout the exercises, you will be able to maximize the benefit that you gain from the warm-up sets, and you will also be reducing the chance of sustaining any injuries when you begin your WOD.

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Step 3 – Improve Mobility & Flexibility

As Crossfit athletes, we’re always striving to move faster, lift harder and perform better. While we focus on intense training, sometimes our mobility and flexibility gets overlooked. By improving those components, we not only become more efficient with our movement but also decrease our chances of injuries.

In this article, we will discuss how CrossFit athletes can improve their mobility and flexibility with specific exercises.

Why Mobility & Flexibility are Important

The key to staying safe during CrossFit workouts is to make sure you move efficiently. Flexibility regulates the movement of the joints, while mobility relates to the movement of joints around the body. By allowing us to move better, they can help us decrease the risk of injury, increase our performance and get more from our workouts.

Moreover, mobility and flexibility exercises can help us increase our range of motion, making exercises like squats, pull-ups and push-ups easier. Having the proper range of motion is vital for ensuring proper technique and performance.

Effective Mobility & Flexibility Exercises

There are several exercises that can help athletes improve their mobility and flexibility. Stretching, foam rolling and yoga are some of the most popular exercises.


Incorporating stretching into a CrossFit warm-up routine is important. Focus on dynamic stretches that target the muscle groups that you’ll be using in your workout. For example, if you’re about to do squats, perform dynamic stretches for your lower body. Spend about 5 minutes stretching the main muscles groups before you start your CrossFit routine.

Foam Rolling

Foam rolling is key for increasing blood flow to the muscles and releasing fascia holding them down. It helps break up scar tissue, which a common result from intense workouts, and increases muscle activation. Foam rolling can be done on different parts of the body and should be incorporated into your warm-up or cool-down. It’s not necessary to focus on foam rolling every day, but setting aside 10 minutes a few times per week should be enough to improve your mobility.


Yoga is an excellent way to gain flexibility and mobility. Doing it regularly can help open up tight muscles, especially in the hips. During a warm-up, use specific poses to stretch the hips, like Warrior II and Pigeon. Spend 5 minutes warming up the hips before you start training.

Exercise-Specific Mobility & Flexibility Exercises

For the best results, use exercise-specific mobility and flexibility exercises for the movements that you’re about to do. For instance, if you’re about to do squats, you can do dynamic stretches like butt kicks and leg swings to help you get into the proper form.

If you’re about to do pull-ups, you can use specific stretching exercises that target your lats, shoulders and back. Use bands or stretch straps to help you get into positions that you normally can’t.

Improving Mobility & Flexibility to Reduce Injury Risk

By increasing your mobility and flexibility, you can perform your CrossFit movements with the right posture and technique. This will reduce your chance of injury and keep you safe during workouts. Stretching, foam rolling and yoga can also help with recovery and restore the muscles to their original length.

CrossFit warm-ups should always incorporate mobility and flexibility exercises. This will prevent imbalances or postural misalignments, allowing you to move naturally and with full range of motion. You can also use specific stretches and poses to help you warm-up before the workout. This will not only help you move better but also keep you safe during and after the workouts.

crossfit warm up

Conclusion: Why Warm Ups Are Important For CrossFitters

Warm up exercises are essential for any CrossFitter looking to get the most out of their workout. Not only do they help improve range of motion and strength but they can also be a great way to increase focus and reduce the risk of injury. Warm ups can involve a variety of exercises, such as dynamic stretching, running and bodyweight exercises. For example, a dynamic stretching warm up could involve leg swings, arm circles and air squats; an aerobic running warm up could involve running up multiple flights of stairs or a challenging track; and a bodyweight warm up could involve burpees, jump squats and plank jacks.

It is important to perform warm up exercises with the correct intensity and duration. High intensity during warm ups isn’t beneficial as it will fatigue your body and can lead to injury. The duration should also be considered in relation to the type of workout and the time of day. If, for example, your workout is in the morning then a dynamic stretching warm up of around 10 minutes is recommended, but if it’s an evening workout then something more high intensity like running is more effective. Warm up exercises should be planned to ensure your body is ready for the workout and the right energy is focused on achieving the goals.

Warm up exercises are great for improving physical performance, but did you know that they also offer a range of mental benefits too? Regular warm ups have been linked to improved focus and concentration. Personally, I have found that doing a dynamic stretching warm up before every workout really helps me to get in the zone and stay focused on the task ahead. Other CrossFitters have also reported that doing a warm up before workouts has increased their motivation and made them feel more confident.

Warm up exercises are important for any CrossFitters looking to get the most out of their workout. They are beneficial for both the physical and mental performance of a CrossFitter and should be tailored according to the type of workout planned. When performing warm up exercises, it is important to do so with the right intensity and duration in order to avoid fatigue and injury. With regular warm ups, CrossFitters can be assured of improved range of motion, greater focus and an increased sense of motivation.

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How To Incorporate Dynamic Stretches Into Your Warm Up Routine?

Crossfit is a full-body workout that uses elements of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, and more to get extreme results. A solid warmup is key to getting the most out of your workout, and dynamic stretching is an effective way to get your body ready for any type of Crossfit routine.

High Knee March

This type of Crossfit warmup involves marching in place while bringing your knees as high as possible. When you lift knees higher, you increase your range of motion which helps loosen those hamstrings and hips, making them more flexible and ready for movement. When marching, drive the elbows back, lengthen the front of your chest, and keep the body strong yet relaxed. If you want to level up your warmup, use a rope or a band to make your movement more explosive.

Standing Squat

Doing a standing squat is an excellent exercise to efficiently increase the range of motion around the hips and waking up your core muscles. Start in a standing position, extending your arms in front, then bend your knees in a full squat position. Stay in this position for a few seconds, then push with your legs and stand up while simultaneously pressing your arms up. To make this warmup exercise even more effective, try to do it at a faster pace.

Squat To Stand

Squat to stand is one of the most power warmup exercises used by Crossfit athletes since it helps build strength and power to the lower body. Start in a full squat position, and then quickly stand up while pressing the arms above your head. When done correctly, you’ll feel a nice stretch on the quads and glutes, readying your body for any dynamic activity. To intensify the exercise, add a jump before you reset to begin again.

By incorporating range of motion exercises like high knees march, standing squat, and squat to stand, you are sure to increase flexibility and power for your Crossfit warmup routine. Not only will you become more prepared for the workout ahead, but you will reduce the risk of injuries too. So, the next time you do Crossfit, don’t forget to use dynamic stretches to get your body in the right gear!

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Tips For Creating A Personalized Warm Up Routine

We’ve all been there before: We’re a few minutes away from a tough Crossfit workout, but haven’t done a proper warm-up. No matter how skilled or conditioned you are, a proper warm-up is essential to success in any Crossfit session. A personalized warm-up routine will help to prepare your body for the upcoming workout, and maximize the effectiveness of your session.

Necessary Space

Before creating a Crossfit warm-up routine, make sure you have the necessary space to complete the routine safely. Consider the size of your workout area, and evaluate what exercises you will need to do. If you’re in a cramped space, opt for exercises that require less space, such as jump rope or jogging on the spot. It’s also important to note that if you’re completely new to Crossfit, try to make sure your warm-up doesn’t leave you too worn out for the main workout.

Start With a Light Jog or Fast Walk

After assessing the space you have available, start your warm-up with a light jog or fast walk. This will help increase the blood flow and elevate your heart rate. Then begin stretching your body. It’s important to include dynamic stretches before your Crossfit warm-up routine to increase your range of motion and reduce the risk of injury. Additionally, include some personal exercises and stretches you enjoy most. Examples can include foam rolling, resistance bands and runs. Identify any weak points in your body, and focus on exercises to strengthen them accordingly.

30 Seconds to 1 Minute Intervals

Try to do each exercise for at least 30 seconds or up to 1 minute. This will test your endurance and create a basic foundation for your muscles. Listen to your body and if you feel like you need more of a challenge, add more effort into your exercises. During your warm-up, incorporate short bouts of cardio exercises, like jumping jacks, jogging on the spot, burpees, and star jumps. This will help your heart rate get up and warm your whole body.

Finishing With Planks

Finally, finish your Crossfit warm-up session with some planks. Planks are an excellent warm-up exercise because they show your body the same movement you’ll be doing in the workout – engaging both your core and shoulders. Try doing a plank to side plank, spider lunge and pushing up into a downward facing dog for a good, full-body warm-up. This will help your body prepare for the upcoming Crossfit session and ensure you’re ready to tackle the main workout.

Overall, creating a personalized warm-up routine is essential to success in any Crossfit session or workout. So take the time to assess the space you have, complete some light exercise and dynamic stretches, and use the 30 second-1 minute intervals to prepare your body for success. Following up with a few sets of planks will help increase your range of movement and prepare your muscles for the upcoming exercises. With a personalized warm-up routine, you’ll have everything you need to take on the toughest Crossfit workout.

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What Should You Avoid When Doing A CrossFit Warm Up?

As a CrossFit athlete, I understand the importance of warming up for each session. Not only it helps to improve my performance, but also reduces the risk of injury. Personally, I think a proper warm up routine should integrate activity-specific exercises, dynamic stretching, and core exercises. In this article, I will talk about three key areas CrossFit athletes should avoid in their warm up routine.

Skipping Static Stretches

Static stretching is a necessary part of warming up. It prepares your body for the activity and brings blood to your muscles, while helping them work efficiently. This can increase your flexibility as well as help to prevent serious joint or muscle injuries. I’ve met many athletes who skip this crucial step. However, without performing a few simple static stretches, you are putting yourself at a much higher risk of damage.

Not Focusing on Core

Your core is the foundation of your whole body and is the epicentre of all the movements you perform in CrossFit. Skipping core exercises can decrease your power and explosiveness. In addition, weak core muscles can easily lead to poor posture and injuries. For example, if you keep slouching, it can cause shoulder and arm problems as well as low back pains.

The core includes muscles from your abdomen, lower back and hips. To protect yourself from injury, make sure you include at least a few core exercises in your warm up routine such as planks, back extensions, and crunches.

Not Giving Yourself Enough Time

Another mistake I see many newbies making is not investing enough time into their warm up. Depending on the type of workout you’re doing, the warm up time can range from 5 to 15 minutes or even more.

If your warm up routine is rushed, you are at a much higher risk of muscle strains and other injuries due to the fact that your body isn’t adequately prepared for the exercise. I always aim to invest 10-15 minutes for each warm up, as it helps build up my endurance and strength. This results in me performing better and pushing myself to my limits safely.

Overall, a proper warm up is essential for any type of physical activity. It helps you improve your performance and protect your body from unnecessary harm. Therefore, make sure to dedicate enough time for your warm up routine and avoid skipping static stretches, core exercises and giving yourself enough time to warm up.

For a complete warm up routine that benefits your CrossFit performance, try incorporating dynamic stretching and focusing on your core muscles. If you take your time, you can reap the rewards of improved performance and reduced risk of injury.

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Benefits Of An Effective CrossFit Warm Up

The benefits of an effective CrossFit warm up extend far beyond just injury prevention. A few of the most important benefits of an effective warm up include improved athletic performance, increased flexibility, increased coordination, and improved endurance.

It is essential to take the time to prepare your body for a difficult workout, especially for those that do CrossFit. An effective warm up helps prepare your body for the upcoming stress that will be placed on it. Taking the time to do a proper warm up will help ensure that you get the most out of your workout while minimizing your risk of injury.

Steps To Follow For An Effective CrossFit Warm Up

Before beginning your CrossFit workout, it is essential to do a proper warm-up. Here are the steps you should take to ensure that you warm up properly:

  • Start With Light Cardio: You want to start with some light cardio to get your blood flowing and your heart rate up. This will help get your body prepared for the intensity of your workout.

  • Do Dynamic Stretching: After you’ve done a few minutes of light cardio, take some time to do dynamic stretching. Dynamic stretching involves doing stretches and movements that are more active and can help increase your body’s flexibility.

  • Practice Moves: Spend some time getting comfortable with your workout and look at the exercises you will be doing. Get familiar with the movements you will be doing, so you’re better prepared when you begin your workout.

Examples Of Effective CrossFit Warm Up Exercises

Here are some example warm-up exercises you can do to help prepare your body for your CrossFit workout:

  • Windmill: This exercise is a great warm-up exercise because it loosens up the joints in your legs and hips. Start by standing with your feet slightly wider than shoulder-width apart. Rotate your torso to one side, and place your arm on the ground with your other arm pointing to the sky. Hold for 10 to 15 seconds, then switch sides and repeat.

  • Jumping Jacks: A classic warm up exercise. This exercise helps increase your heart rate and prepare your body for the workout ahead. Start with your feet together and your arms at your sides. Then, jump into the air and land with your feet slightly wider than shoulder-width apart and your arms above your head. Repeat at a good pace.

  • Plank: Planks are a great exercise to do as part of your CrossFit warm up. Start by getting into a push-up position, then lower your arms so that your forearms are laying flat on the ground. Hold the position for 10 to 15 seconds. This exercise helps get your body ready for high-intensity exercise and strengthen your core.

Importance Of Warming Up For CrossFit

When it comes to staying safe and getting the most out of your CrossFit workouts, always take the time to do a proper warm-up. Not only will a warm up help prepare your body for all the movements that you will be doing, but it will also help reduce your risk of injury.

It is also important to stay proactive throughout your workout and pay attention to your form, rest periods, and intensity levels. This will help ensure you’re getting the most out of your workout, for both performance and safety.

Take the time to think about your own warm-up routine and create a plan that works for you. Doing a proper warmup before your CrossFit routine is essential to ensure you get the most out of your workout while staying safe.

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Common Mistakes People Make When Doing A CrossFit Warm Up

When performing a CrossFit warmup, it’s important to remember that not all exercises are created equal. There are plenty of mistakes to be made, but knowing what they are upfront can help you get the most out of your warmup. Here are three of the most common mistakes people make when warming up for a CrossFit workout.

Skipping Dynamic Movements

Dynamic movements like jumping jacks, butt kicks and walking lunges are an essential part of any warm up. Not only do they help you raise your heart rate and increase circulation, but they also help to warm your entire body. Failing to include dynamic movements in your warmup can increase the risk of injuries and result in poor execution of the CrossFit workout.

Not Activating Extremity Muscles

In addition to warming up your large muscle groups, it’s important to move and activate your arms, wrists, shoulders and legs too. Rotating the wrists, arms and ankles can help prepare them for movements like push ups, pull-ups and gymnastic exercises.

Not Stretching & Mobilizing Joints

Stretching and mobilizing joints like the shoulders and hips can help alleviate joint pain and create more range of motion and tissue extensibility. This can help prevent injuries and improve performance. A good hip mobilization could be the 90/90 hip stretch, while shoulder mobilization could involve thoracic rotations.

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CrossFit warm ups are very important for athletes of all levels to get the most out of their WODs and workouts. A proper warm up will help you raise your core body temperature, prepare specific muscle groups for the upcoming workout, improve mobility and flexibility and reduce the rate of injury. The best warm ups are those that are dynamic and include a series of stretches, active moves and movements that are specific to the WOD. Taking the time to create a personalized warm up that is tailored to your own needs and takes into account your fitness level as well as any physical limitations you may have can help ensure that your workouts are effective and safe. When doing a CrossFit warm up, be sure to avoid static stretches, bouncing during active moves, and muscle compromise. Taking the time to warm up properly can offer a range of benefits for CrossFitters, including increased performance, greater joint stability, improved coordination and balance, reduced risk of injury, and faster muscle recovery. Lastly, be sure to avoid the common mistakes such as not warming up enough or skipping the warm up entirely. Remember, in order to get the maximum benefit and have a safe, productive WOD, you must always incorporate a proper warm up into your CrossFit routine.

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