General warming up vs specific warming up
Starting a workout “cold” is never a good idea, starting your workout with a light warming up ensures your body is ready to train. The purpose of a general warming up which should always come before specific warming up, is to increase the blood flow and heart rate. General warmup can be anything that doesn't really tax the body, and shouldn't take long 5-10 min is more than enough.
Specific warmup are movements that will prepare your body for the intended movement that it is about to train.
If your workout is back squats you will do some back squats with a lighter weight leading up to the working sets.
Your workout consists of 4 sets of 6 back squats at 275 lbs, start with an empty barbell and “feel the movement” focus on all the little details of the movement. This should be the time to focus on technique which will increase your performances in the long run.
Then carry on with about 4-6 sets of warming up sets before starting the working sets.
Eg.
1 x 6 at 45 lbs
1 x 6 at 135 lbs
1 x 6 at 185 lbs
1 x 6 at 225 lbs
1 x 6 at 255 lbs
Ensuring your body is ready to take on the strain.
Mobility
Most barbell and gymnastics movements in CrossFit require a certain amount of mobility to properly go through the range of motion. The “average” CrossFitter lifestyle includes a lot of sitting and hunching over either a desk or on the couch, creating the dreaded “slouch” creating mobility issues with the thoracic spine, shoulders, back, hips and ankles. After a full day at the office sitting in a fixed position you can’t expect your body to do a full squat.
Spending a couple minutes before each session focussing on the body parts that inhibit your movement will bring great benefits in the long run.
These days youtube has hundreds of hours worth of mobility drills that will help you improve your movement. We also posted a variety of different mobility flows on YouTube.
General warming up vs specific warming up
Starting a workout “cold” is never a good idea, starting your workout with a light warming up ensures your body is ready to train. The purpose of a general warming up which should always come before specific warming up, is to increase the blood flow and heart rate. General warmup can be anything that doesn't really tax the body, and shouldn't take long 5-10 min is more than enough.
Specific warmup are movements that will prepare your body for the intended movement that it is about to train.
If your workout is back squats you will do some back squats with a lighter weight leading up to the working sets.
Your workout consists of 4 sets of 6 back squats at 275 lbs, start with an empty barbell and “feel the movement” focus on all the little details of the movement. This should be the time to focus on technique which will increase your performances in the long run.
Then carry on with about 4-6 sets of warming up sets before starting the working sets.
Eg.
1 x 6 at 45 lbs
1 x 6 at 135 lbs
1 x 6 at 185 lbs
1 x 6 at 225 lbs
1 x 6 at 255 lbs
Ensuring your body is ready to take on the strain.
Mobility
Most barbell and gymnastics movements in CrossFit require a certain amount of mobility to properly go through the range of motion. The “average” CrossFitter lifestyle includes a lot of sitting and hunching over either a desk or on the couch, creating the dreaded “slouch” creating mobility issues with the thoracic spine, shoulders, back, hips and ankles. After a full day at the office sitting in a fixed position you can’t expect your body to do a full squat.
Spending a couple minutes before each session focussing on the body parts that inhibit your movement will bring great benefits in the long run.
These days youtube has hundreds of hours worth of mobility drills that will help you improve your movement. We also posted a variety of different mobility flows on YouTube.
Class warm ups
In conclusion use the warming up to focus on technique and improving the quality of your movement. Do not focus or rush through the warmup.
Deliberately slow the pace, feel each bodypart moving and scale the movements in the workout accordingly. If you feel a tight spot or something’s off tell your coach, the warmup is the perfect moment to prevent any serious injury from developing.
Last of all don’t race your classmates although it is a lot of fun in the end you workout for yourself and not others.
Rob Scharff
CrossFit athlete/coach
Reactie plaatsen
Reacties