Free CrossFitter's Guide to Warming Up for Metcons & WODs (Free PDF)
How It Works
The first part is the same as a strength warm-up: get warm, then mobilise. After that you rehearse the workout's movements from easy to Rx, prime your heart rate, and rest before you start. You go into the workout ready, not tired.
The 5-Step Warm-Up
Raise your temperature (5 to 10 minutes): bike, row or ski, slowly building to about 75% of your max heart rate
Mobility and activation (5 to 8 minutes): only the joints you'll use, with active drills instead of passive stretching
Movement prep (3 to 6 rounds): the workout's movements at low reps, from the easiest version to full Rx
Prime your heart rate: 1 to 2 short rounds of 40 to 50 seconds for short, intense workouts, or 1 to 3 smaller continuous rounds for longer ones
Rest (about 5 minutes): let your heart rate come all the way down, then go
Heavy weight in the workout? Use the priming rounds to add load in steps until you reach workout weight.
What's Inside the Free Guide
All 5 steps, explained
How to build movement prep from easy to Rx
How to prime for short, intense workouts and for longer, steady ones
A full warm-up example for Fran, start to finish
Ready, Not Tired
A good metcon warm-up doesn't tire you out. By the end you've done every movement at full Rx and felt the workout pace. Then you rest, so the first rep of the workout isn't your first real one.
Get the Free Metcon Warm-Up Guide
Ready to start your next workout warm, rehearsed and fresh? Download the free guide here:
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