I just completed a four week crossfit warm up for beginners course and I am very satisfied with it, I think I’m going to continue doing this sport in the near future. It completely blows away any bodybuilding workout that I’ve ever done.
If you think that Crossfit is something you need to be in an awesome shape to become good at, then you’re wrong. The workouts are scalable to any fitness level and therefore this is a great sport for beginners. I would recommend, if you have the option, to go to a basic course like I did in order to get to know how to do all the exercises correctly.
After you’ve done that, you can proceed on to the Workout of the day. The workout of the day is a workout prescribed by the trainer, everyone does the same workout but beginners can scale them down to their own fitness level and the trainer will help with that. These can be pretty tough, but they are short too so they’re not that hard to complete.
A sample crossfit warm up ideas for beginners
Here is an example of very effective warm up for CrossFit:
- Push Press – 1 min
- Rows – 1 min
- Wall Balls – 1 min
- Sumo Deadlift High Pull – 1 min
- Box Jump – 1 min
This is a workout of the day called “Fight Gone Bad“. All five exercises are done in sequence, then there is one minute of rest and then they’re all done again, for three rounds (17 min total). The exercises themselves aren’t that hard, but doing them all in sequence without any rest in between makes me exhausted in a matter of minutes.
Here is a Video example of Fight Gone Bad:
Lots of exercises require little more than some space, an exercise mat, a stop-watch and the determination to work up a sweat while others require access to specialist equipment such as Olympic weights, gymnastic rings, rowing machines, tractor tires and, that exercise stalwart, a jump rope.
(Relevant: Recommended CrossFit Equipment)
Speaking of jump ropes, skipping is an excellent way to warm up before moving onto the more strenuous main CrossFit exercises; many of which involve skipping and, particularly, double unders.
In case you didn’t know, a double under involves turning the rope not once but twice per jump and, when mastered, is a really cool-looking way to crank up your heart rate and burn lots and lots of calories.
It goes without saying, double unders require a good speed rope as a slow-moving, thick rope simply won’t turn fast enough for you to rotate it two times before landing.
This is most definitely the best all-around fitness warm up routine that I’ve come across.
Here is a good example of skipping warm up routine:
What benefits does warming up bring?
There is typically a short CrossFit warm up session before the workout of the day, consisting usually of some bodyweight exercises that are hard enough to get you warmed up bot not so hard that you’re out of energy before the actual workout.
I’d say that this is by far my favorite type of exercise so far. I’ve been a gym rat for the past few years, and even though I’ve gained muscle size I haven’t been in that good of a shape. Crossfit warm up routines will give you all of these things:
- muscle size
- good cardiovascular shape
- lower body fat (if the diet is in check too)
How about advanced athletes?
CrossFit is the fitness trend sweeping the nation. It’s hard to classify CrossFit because a CrossFit workout can include such a wide range of methods and equipment that it does not fit neatly in to one well-defined exercise category. It’s safe to say that, each time you work out you’ll be doing something new, unusual, effective and difficult.
CrossFit’s mantra is “Forging Elite Fitness” which means that workouts are frequently extremely challenging – certainly not for the fainthearted. That’s not to say you need to be an athlete to get started as workouts can be scaled to make sure that beginners can safely finish them; safely however not effortlessly!
There are generally different levels for each workout for beginners, intermediate and advanced exercisers and as many workouts are against the clock, you can also regulate your training by going at it as hard and fast or slow and easy as your personal fitness levels allow.
Here is example of Dmitry Klokov warm up before heavy lifting:
The warm ups are made to establish a higher level of fitness to make sure that you are pretty much fit for anything. The wide range of workouts are made to enhance your:
- Cardiovascular fitness
These 10 fitness attributes make up what CrossFit’s creator Greg Glassman calls the foundations of fitness.
The #1 Hip Mobility Stretch Mistake
If you want to establish overall fitness, get rid of fat, build muscle and train like an athlete then CrossFit might well be for you. The workouts are enjoyable, varied and difficult and the community is a really welcoming one. Give CrossFit a go – but remember about good crossfit warm up routine!
Here is a little infographic with dynamic warm up routine for beginners: