What does Crossfit say about warmups?
(And like your dad, I’m gonna remind you that the main site: http://www.crossfit.com 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.