How many times have you skipped the warm-up to jump straight into the WOD? Or done a few distracted movements while already thinking about the "real" workout? If the answer is "too many times", keep reading. You'll discover why 15 minutes of well-structured warm-up and mobility can make the difference between a mediocre session and an exceptional performance.
Table of Contents
Why is warm-up so important?
1. It prepares your nervous system
Your body transitions from "rest" mode to "performance" mode. The warm-up activates your nervous system, improving communication between your brain and muscles. This translates to:
- Faster reaction times
- Better coordination in complex movements
- Greater body awareness
2. It increases body temperature
Increasing muscle temperature (literally "warming up") improves:
- Elasticity of muscle and connective tissues
- Speed of muscle contraction
- Efficiency of energy metabolism
- Joint lubrication
3. It drastically reduces injury risk
Cold muscles and unprepared joints are the perfect recipe for strains, tears, and joint problems. An adequate warm-up can reduce injury risk by up to 50%.
The perfect warm-up structure
Phase 1: General activation (3-5 minutes)
The goal is to increase heart rate and general body temperature.
Examples:
- Light row: 500-750m
- Bike: 2-3 minutes at moderate pace
- Jumping jacks: 2-3 sets of 20 reps
- Jump rope: 2-3 minutes
Phase 2: Joint mobility (5-7 minutes)
Focus on the joints you'll use most during the WOD.
Essential mobility for CrossFit®:
- Ankles: Ankle rocks, dorsiflexion stretches
- Hips: Hip circles, 90/90 stretch, pigeon pose
- Shoulders: Shoulder dislocates with band, pass-throughs
- Thoracic: Cat-cow, thoracic rotations
- Wrists: Wrist circles, flexion/extension stretches
Phase 3: Specific activation (4-6 minutes)
Movements that prepare the specific motor patterns of the WOD.
If the WOD includes squats:
- Air squats: 10-15 reps with focus on depth
- Light goblet squats: 8-10 reps
- Pause squats: 5 reps with 3" in bottom position
If the WOD includes pulling:
- Scap pull-ups: 10-15 reps
- Ring rows: 10-12 reps
- Banded pull-aparts: 15-20 reps
Phase 4: Progressive build-up (2-3 minutes)
Progressive sets of the main movement with increasing load.
Example for a WOD with thrusters at 42.5kg:
- 5 reps @ 20kg (barbell only)
- 3 reps @ 30kg
- 2 reps @ 35kg
- 1 rep @ 40kg
Specific pre-WOD routines
For weightlifting WODs
Total duration: 15-20 minutes
- Easy 500m row
- Hip and ankle mobility (5 min)
- PVC work: snatch balance, overhead squats (10 reps)
- Complete Burgener warm-up
- Progressive build-up to working weight
For gymnastics WODs
Total duration: 15-18 minutes
- 3-minute jump rope (vary single/double unders)
- Shoulder and wrist mobility (5 min)
- Hollow holds and arch holds: 3x20"
- Scap work: push-ups, pull-ups (5 min)
- Target movement progressions
For high-intensity WODs (AMRAP/For Time)
Total duration: 12-15 minutes
- Bike/Row 3 minutes @ 60-70% effort
- Dynamic stretching (5 min): leg swings, arm circles, torso twists
- 2 reduced rounds of the WOD @ 50% intensity
- 1-minute rest
- Start!
Common mistakes to avoid
1. Static stretching before the WOD
Static stretching (holding a stretch position for 30+ seconds) TEMPORARILY REDUCES muscular strength and explosive power. Save it for the cool-down.
2. Too intense warm-up
The warm-up should prepare you, not tire you out. If you arrive at the WOD already exhausted, you've overdone it. General rule: you should feel energized, not drained.
3. Skipping mobility
"I don't have time for mobility" is the most common excuse. But 5 minutes of mobility can prevent weeks of forced rest due to injury. It's always a good investment.
4. Not adapting the warm-up to the WOD
A generic warm-up is better than nothing, but a specific warm-up is always better. If the WOD includes overhead squats, dedicate time to shoulder and ankle mobility.
Warm-up in the Virtuosity program
In every Virtuosity program session, the warm-up is detailed and specific to the workout of the day. We leave nothing to chance: every warm-up movement has a precise purpose in preparing for the session.
We always follow this progression:
- GENERAL: General cardio activation
- SPECIFIC: Targeted mobility and activation
- BUILD-UP: Progressive technical preparation
Mobility as a long-term investment
Beyond the pre-WOD warm-up, dedicating 10-15 minutes per day to mobility is one of the most profitable investments you can make. It improves:
- Range of motion in all movements
- Movement quality and therefore technique
- Recovery between sessions
- Athletic longevity
In summary
The warm-up is not wasted time, it's invested time. Those 15 minutes of preparation can make the difference between a personal PR and an injury, between an exceptional performance and a mediocre one.
Never skip the warm-up. Ever. Your body will thank you today, tomorrow, and in 10 years when you'll still be able to train without chronic pain.
Remember: the 15 most important minutes of your session are those BEFORE the WOD, not during.