Programming: Warming up Crossfit Style!
Posted: 19 August 2008 05:43 AM   [ Ignore ]
Total Posts:  13341
Joined  2007-01-30

What does Crossfit say about warmups? 


(And like your dad, I’m gonna remind you that the main site: is a WEALTH of information.

But if you’re too lazy to click a link . . . here it is:

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
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

Note, that’s a lot of work.  That is 30-45 pullups.  In a way, you might say that this isn’t just a warmup, it’s a Big Dog warmup.  Unless you’re super fit, this may be too much for you, even at a moderate pace. 

So also see this:

Also note the context of the “official” warmup: It was a recommendation by Coach Glassman, with regard to designing a crossfit warmup.  That said, variety is the spice of life and one of the foundations of Crossfit.  As you progress you’ll learn to warm up in a variety of ways.


The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin (my blog)


There’s a reason they don’t call it “Fight Gone Good”.

Posted: 10 November 2008 01:08 PM   [ Ignore ]   [ # 1 ]
Total Posts:  10140
Joined  2007-01-08

Coach Glassman’s original article where he described what has become the official CrossFit warm-up is now available as a free download from the CrossFit journal site.

You can get it from the horse’s mouth here.


Craig Massey

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009