{"id":15779,"date":"2021-03-05T20:48:04","date_gmt":"2021-03-05T20:48:04","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=15779"},"modified":"2021-03-05T20:48:04","modified_gmt":"2021-03-05T20:48:04","slug":"eight-minute-warm-ups-for-your-crossfit-routine","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/crossfit\/eight-minute-warm-ups-for-your-crossfit-routine\/","title":{"rendered":"Eight-Minute Warm-ups for Your CrossFit Routine"},"content":{"rendered":"

You want your body to be in a condition to pull, push and move both horizontally and vertically. To do this you need quick and easy warms up that gets your blood flowing and increases your oxygen level.\u00a0<\/span><\/p>\n

Your core body temperature needs to go up so that your tissues and joints are ready for training. Don\u2019t spend so much time warming up that you don\u2019t have time for your total workout. Plan 8 to 10 minutes to complete the warm-up and then hit your workout of the day (WOD). Here are some warm ideas to try before you get after it:\u00a0<\/span><\/p>\n

Run for the heart<\/b><\/h3>\n

Run for 400 m or on an inclined treadmill to get the heart pumping. A walking lunge with an overhead reach can produce oxygen flow. You should break out into a light sweat. This isn\u2019t a full out race but will warm the muscles and activate your body.<\/span><\/p>\n

Push and pull for flexibility<\/b><\/h3>\n

Inside Affiliate<\/span><\/a> recommends the following warm-ups and to complete three rounds or until you reach your time commitment.\u00a0<\/span><\/p>\n

Warm-up 1<\/b><\/h3>\n
    \n
  • Dumbbell Push Press: vertical push<\/span><\/li>\n
  • Ring Row: Horizontal pull<\/span><\/li>\n
  • Walking Lunge: Contralateral lower body movement<\/span><\/li>\n<\/ul>\n

    Warm-up 2<\/b><\/h3>\n
      \n
    • Push-Up: Horizontal Push<\/span><\/li>\n
    • Chin-Up: Vertical Pull<\/span><\/li>\n
    • Overhead Squat: Fixed lower body movement<\/span><\/li>\n<\/ul>\n

      Mix it up<\/b><\/h3>\n

      You can choose to alter a warm-up with kettlebell swings, squats, burpees, jumping jacks, or hip extensions. It’s a good idea to mix things up so you don’t get stuck in a boring routine too.\u00a0<\/span><\/p>\n

      What not to do in your warm-up<\/b><\/h3>\n

      Make sure you don\u2019t overdo the warm-up and wear out the muscles for your WOD. Don\u2019t grab and use the heaviest weights. Go weightless or use just a bar.\u00a0<\/span><\/p>\n

      Don\u2019t warm up the upper body and then complete a demanding lower body WOD. Don\u2019t forget key joints like your wrists and ankles as the workload can be intense on them.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      You want your body to be in a condition to pull, push and move both horizontally and vertically. To do this you need quick and easy warms up that gets your blood flowing and increases your oxygen level.\u00a0 Your core body temperature needs to go up so that your tissues and joints are ready for […]<\/p>\n","protected":false},"author":1,"featured_media":15828,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[658],"tags":[770],"class_list":["post-15779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-crossfit","tag-exercise"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15779","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=15779"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15779\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=15779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=15779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=15779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}