Glisten

Warming up is essential to any physical activity.

Movement pattern warmups

Dynamic movements

You know the official CrossFit Warmup as this:

3 rounds, 10-15 repetitions of

1. Overhead Squat
2. Situp
3. Back Extension
4. Pullup
5. Dip
6. Samson Stretch

I was influenced to post because of Rainier CrossFit's wonderful and in-depth Warm-Up article. They confirm the suspicion to do some some short-range cardio first (400m run, 500m row, 150 rope skips) and THEN go into the warm up. The motions go like this: squat, bend, straighten, pull, push, stretch.

• CARDIO - run/sprint, row, bike, jump rope, swim, airdyne, jumps, movement patterns
  
• SQUAT - air squat, front squat, overhead squat, sumo squat, lunge, pistol
• BEND - situp, crunches, v-up, knees-to-elbows, ghd situp
• STRAIGHTEN - back extension, supermans, good mornings, stiff-leg deadlifts, kb swings
• PULL - pullup, ring row, bent-over row, rope climb, rope pull, the Burgener warmup, clean, snatch
  
• PUSH - pushup, dip, ring pushups, press, pushpress, push jerk, benchpress, handstand pushup
• STRETCH - anything that stretches major muscle groups

Usually the athlete is considered warmed-up when they've got a light sweat (or "glisten") going.

GlistenED.

So there, you can now create your own warm-up. Congrats! I hope some light was shined on something we all do without any thought to why. Here's mine (when I feel like going all the way through):

10 or 12 reps of each:
ROUND 1 - broomstick ohs, situps, back ext, strict pullups, dips, samson stretch
ROUND 2 - ohs w/ 45lbs, knees-to-elbows, kettlebell swings (Russian style), gymnastics kip pullups, strict ring dips, samson stretch, upfacing dog, prayer pose
ROUND 3 - alternating pistols, straight leg raises, kettlebell swings (American style), rotary/butterfly kip pullups, kipping ring dips, samson stretch, dynamic stretches

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