A modern warm-up consists of three main phases that must be followed under all circumstances. The choice of content and duration, presented here by way of example, is not immutable: the exercises should be systematically adapted to the context while adhering to the principles outlined above.
Attention! In order for the temperature of the body and head to reach 39 ° C, 10-15 minutes of warm-up is enough. But it will take another 10 minutes for the periphery (that is, the muscles) to reach 38 ° C (in particular, due to the large heat loss in the periphery and the difference in blood flow between the two zones).
1) GENERAL WORKOUT
Duration: 5 minutes
This phase aims to activate the cardiovascular and respiratory systems through their gradual start. Here it is worth giving preference to general exercises of low intensity. Running is especially suitable, to which the principle of diversity (cross-steps, knee lifts, etc.) is fully applicable.
2) AUXILIARY WORKOUT
Duration: 5 to 10 minutes
This phase of the CrossFit warm-up reinforces the effect of the previous one and consists of analytical training alternated with cardio-respiratory support:
- Awakening and gradual tension of various joints (especially the neck and limbs);
- Resuming running at moderate intensity;
- Active dynamic stretching: stretch for 8 seconds, tighten muscles for about 8 seconds, dynamically mobilize for about 8 seconds;
- Resuming running with intensity variations (short accelerations).
3) SPECIFIC WORKOUT
Duration: 10 minutes (but can be combined with the technical content of the main workout).
This is a revision of the warm-up context in the light of the subsequent TD. A full warm-up cannot be skipped in favor of a specific supplement related to:
- The special needs of the athlete (weaknesses or features identified in his studies);
- Specific needs for specific training exercises.
In particular, we are talking about a technical range: footwork when walking or running in athletics, various squats with a barbell in strength exercises, semi-technical exercises in weightlifting.
This is the final part of the “start”, an irreplaceable transitional part that leads from the general warm-up to the main part of the session through the specific activation of motor circuits and motor memory. Below are some suggestions for specific work skills for different training dominants.