Developing a comprehensive warm-up protocol is essential to maximize performance when training intensely. It is also a great opportunity to limit injuries by preparing the body properly to perform CrossFit workouts. With the right kind of warm-up we can improve movement and diminish impairments, compensations, stiffness, and imbalances with neuromuscular, pre-habilitation, mobility, stability and activation drills.
Below is a list and videos of just a few that we use at CrossFit on the Hill. These would be in addition to usually 4-5 Dynamic Mobility exercises moving the body through multiple planes. These exercises are not shown below but are included in all our warm-ups.
We have been including more neuromuscular drills into to our comprehensive warm-ups. Think of a neuromuscular drill as warming up the “software” of the body, improving the connection between mind, muscle and movement. Doing this helps the body prepare for the workout in the short term while making us a better athlete in the long term.
In-Line Bear Crawl
Single Leg Stability Tight Rope
“No Hands” Get-Up
Tall Kneeling Overhead Pass
The tall kneeling MedBall Pass is a good warm-up which enforces glute engagement and good posture while trying to develop power to throw the ball to your partner. This exercise will be graded on form, not reps.
KB Stability Walk Series (Overhead, Front Rack, Suitcase)
The KB Stability Walk has been developed for the athlete to carry an unbalanced load in what it is now 3 different positions. A kettlebell is carried in an either a single arm overhead position (shown above), front rack position, or “suitcase” style.
The Overhead Stability Walk will act as neuromuscular warm-up and stability drill. It is also a good assessment of your overhead positioning abilities. Those who struggle need to improve to reduce injury when performing overhead exercises.
Glute Activation Drills
Our Glute Engagement Complex is perfect for facilitating the glutes which are involved in the majority of your CrossFit movements. Highly functioning glutes don’t just make you a more powerful athlete but also protect important connective tissue of the knee, especially in females. Try this warm-up a few times a week.