Any workout, especially one as intense as CrossFit, should start with a warm-up. The body needs to warm up before exercising. A warm-up helps expand blood vessels, supply blood and oxygen to the muscles that will have a hard workout of the day in the crossfit room.

Today, sports and the development of the human body are a whole science. Instructors, trainers, physicians, scientists together have developed countless sets of the most effective warm-up exercises. It has been proven that by warming up, an athlete accelerates the rate of metabolic processes in the body, increases the elasticity of muscles and ligaments, expands capillaries, increases the speed of conduction and transmission of nerve impulses, increases the pulse rate (within 10 minutes of warm-up, the pulse rate should increase to about 100 beats per minute).

In every sport there are specific types of warm-ups. In general, there are two types of warm-ups: general and special (performed immediately before each exercise and includes movements similar to those of training exercises).

Considering that CrossFit is a system of general physical training, it is necessary to perform a general warm-up at the beginning of a CF workout. If the workout of the day involves special exercises, then the CrossFit instructor will indicate the need for a special warm-up.

A general warm-up prepares the whole body for training. In the process of warming up, body temperature rises and metabolism is activated, the cardiovascular and respiratory systems prepare for training, and muscle performance increases. Failure to warm up before starting a CrossFit program can lead to injury.

Warming up before performing a CrossFit program increases the effectiveness of training. During the warm-up, the athlete can psychologically tune in to the upcoming loads. Warming up causes the release of adrenaline and increases the tone of the sympathetic nervous system, which helps to train more intensely, which is important, because often CrossFit involves performing exercises for speed).

The general warm-up is divided by form into simple exercises, warm-up and stretching. The sequence of exercises in the warm-up is not important. But at the end of the warm-up, you should sweat a little and feel that your muscles have warmed up.

Usually warm-up starts from the head (cervical spine) and ends with warming up and stretching the ankle joints. On average, the warm-up lasts from 10 to 20 minutes. The duration of the warm-up and warm-up of the body before training largely depends on the degree of preparedness of the athlete, air temperature, training clothes, etc.

FixBody offers several key CrossFit warm-up exercises. Keep in mind that in the warm-up, it is not the set of exercises that is important, but the fact of high-quality warming up of the muscles. Therefore, feel free to change the exercises and make your own warm-up CF complex before the workout of the day.

It is better to start the warm-up with light exercises. Slowly perform neck rotation and trapezius stretch. Then make several series of hand swings (to the sides and alternately up and down) and rotation of the body. Then do 10-20 squats.

For a CrossFit warm-up, running in place, jogging or jumping rope is good. This helps to warm up the body, increase the temperature in the muscles.

Pulling and stretching in place. You can perform forward bends, to the sides, hanging on the horizontal bar. Muscles should warm up slowly and progressively for 15-30 seconds until you feel discomfort, but not pain.

Exercises to increase the flexibility of the arms, legs, spine by rotating in all joints (from the interphalangeal joints of the hands to the ankles).
Often, CrossFitters will warm up in the same style as their workout of the day. Those. choose a set of warm-up exercises and do three rounds of 10-15 repetitions.