Why You Shouldn’t Phone In Your Warm Up - the most underrated tool in your arsenal
Walk into any gym, CrossFit box, or training hall and you’ll find two types of athletes: those who treat the warm-up like a ritual of discipline, and those who rush through it like an afterthought. But when it comes to optimising performance, avoiding injury, and reinforcing the right movement patterns, the warm-up is one of your most powerful tools.
Whether you’re training specific modalities of Cardio, Gymnastics, Olympic lifting or CrossFit , warm-ups must be strategic. We’re not just prepping muscles—we're tuning the central nervous system, patterning movement, and shifting from mental control to habitual execution.
Why Your Warm-Up Matters
A quality warm-up helps you:
Raise core temperature and improve muscle elasticity
Increase joint lubrication and blood flow
Enhance proprioception and neuromuscular firing
Build technical awareness for complex movements
Activate the CNS for explosive strength and power
Ease the mental transition into demanding physical effort
Once intensity rises, there's no time for conscious cueing—your body needs to move on instinct. The warm-up is your rehearsal, your neural primer, and your movement insurance policy.
Cardio: Breathing, Rhythm & Efficiency
Cardio warm-ups are about gradually prepping the respiratory, muscular, and circulatory systems.
Structure:
Duration: 8–12 mins
Warm-Up Flow:
3–5 mins light aerobic movement (bike, jog, row)
Dynamic drills:
10 leg swings (each direction)
20 high knees
2x10 air squats
20 arm circles
Primer Purpose:
Introduce short intervals (2–3 sprints @ 70–80%) to prime the nervous system. Focus on breathing control early to maintain tempo and endurance later in the WOD.
Olympic Lifting: Power, Precision & Patterning
Olympic lifting requires peak coordination, mobility and mental sharpness. The warm-up must mimic the demands of the lift: explosive hip extension, overhead stability, and rigid posture.
Structure:
Duration: 15–20 mins
Sequence:
5 mins general warm-up (rowing or cycling)
Mobility:
2x10 banded shoulder dislocates
2x10 cossack squats
3x10 glute bridges
Barbell primers (empty barbell):
2x5 overhead squats
3x3 snatch pulls
3x2 tall cleans
Primer Sets:
Use ascending loads to groove technique:
3x3 snatches @ 40–50% 1RM
2x2 @ 60–70%
1x1 @ 75%
Each rep is a chance to refine bar path, timing, and posture—these sets aren’t just warm-ups, they’re precision drills.
Gymnastics: Alignment, Tension & Control
Gymnastic movement demands control, body tension, and spatial awareness. Warm-ups must prep wrists, shoulders, core, and CNS.
Structure:
Duration: 15–20 mins
Sequence:
General cardio (crawl patterns, skip rope)
Activation sets:
30s hollow hold
10 scap pull-ups
10 straight-arm plank rocks
Wall-facing handstand holds
Movement Primers:
Before a skill-intensive WOD (e.g. handstand push-ups):
3x5 eccentric reps
3x20s wall holds
2x10 dumbbell presses
This progression builds strength in positions, reinforces stacking and alignment, and grooves body awareness essential for inverted work.
CrossFit: Varied Demands, Unified Preparation
CrossFit combines multiple domains—cardio, weightlifting, gymnastics—into one relentless test. A CrossFit warm-up must adapt to the WOD.
General Prep (5–8 mins):
Jump rope, light row, or bike
Dynamic stretches:
World’s greatest stretch
Leg swings
Shoulder circles
Movement Prep (10–15 mins):
Olympic lifting WOD:
2x10 banded shoulder dislocates
3x5 barbell snatch drills
2x5 overhead squats
Gymnastic-heavy WOD:
3 rounds:
30s hollow hold
10 scap pull-ups
10 handstand holds
Cardio-intensive WOD:
3x20s moderate sprints
2x10 lunges
2x10 air squats
Primer Rounds:
Run 1–2 scaled rounds mimicking WOD movements at 50–70% effort:
Rehearse transitions, breathing, and form
Activate neurological readiness
Cue movement precision before fatigue sets in
What the Research Says: Good vs Bad Warm-Ups
European Journal of Sport Sciences - Active warm-ups outperform passive ones for jump and power outputs - Comparison of an Active Warm-Up vs. Passive Warm-Up on Vertical Jump Performance | European Journal of Sport Sciences
SciELO Systematic Review - Specific near-max warm-ups enhance strength compared to general ones - 2182-2972-mot-17-01-0087.pdf
Springer Sports Medicine - Individualised warm-ups foster better motor learning - Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions? | Sports Medicine
CrossFit | The CrossFit Warm-Up
The takeaway: warm-ups should be dynamic, specific, and intentional. Generic movements won't cut it when the WOD involves muscle-ups and heavy cleans.
From Thinking to Instinct: Warm-Up as Habit Builder
Your warm-up isn’t just physical—it’s neurological. Done correctly, it transitions your movement from mental to habitual. This is essential when fatigue sets in and technical control must remain.
Guidelines:
Use sets/reps to groove form and timing
Prioritise movement quality over heart rate
Reinforce technique under sub-maximal load
Final Words
Treat your warm-up like your craft. Whether you're training for speed, strength, skill, or stamina, the warm-up sets your physical and mental tone. It’s your cue to move well, stay safe, and unlock your best performance—one deliberate rep at a time.
Don’t Wait - Start your journey with us today!
Here at the MVMT Hub, we understand that starting your CrossFit journey be daunting and challenging, but with the right mindset and our guidance, it can also be incredibly fun and rewarding. We will help you focus on building a strong foundation, listen to your body, and enjoy the sense of accomplishment as you progress through your fitness goals. Starting your CrossFit journey at Mvmt Hub/CrossFit R.A.D. means embarking on a path to better health and fitness with a supportive community and expert guidance. Remember, every journey starts with a single step. We’re here to take that step with you.
Ready to dive into the world of CrossFit? Visit Mvmt Hub home of CrossFit R.A.D., your go-to CrossFit gym, or contact us to schedule your first class. Your fitness journey awaits!