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Fitness classes at Bombers CrossFit, located in Beavercreek, OH, begin with a Warm-Up.  The warm-up plays a crucial role to prepare you for the workout ahead, and maximize your results.   The certified trainers, your coaches, prepare a warm-up prior to each class.  Your coach will then lead the class through that warm-up before digging deeper into the CrossFit Workout of the Day.  The warm-up is broken into a general warm-up and a specific warm-up, each part has a purpose and both will prepare you for the workout ahead and help you achieve your best results.

5 – 10 minutes before class begins, members start filing into the gym.  This is where many athletes catch up with friends, talk about the day to come, or wind down after work.  Your coach will be mingling around, and available to answer any questions you have and help you sign in before the class begins.  This is a great chance to ask about extra stretches, or mobility work.  This is also your opportunity to practice new skills or techniques that may not be part of the daily workout.  As the class begins, your coach will enthusiastically welcome the group and then the warm-up begins.

The warm-up begins with a general warm-up.  It is a general warm-up, because we use movements, exercises, or drills to target the body as a whole.  The purpose of the general warm-up is to raise your heart rate, increase blood flow, and prepare your body for the upcoming workout.  Some typical aspects of the general warm-up include, running or rowing or a few minutes of jumping rope.  Your coach may lead the class through some dynamic range of motion movements targeting shoulders, hips, hamstrings, or chest.  Many times this general warm-up takes the form of basic calisthenics such as push-ups, sit-ups, jumping jacks, or lunges.  These general movements are targeted at the whole body, with the stated intent of generally loosening up each athlete individually.

Your coach will transition the class from the general warm-up into the specific warm-up usually without anyone ever taking notice.  The specific warm-up is part of the warm-up when your coach will target and teach each exercise or movement prescribed for the day’s CrossFit class.  For example, if the WOD has Power Cleans in it, your coach will transition the class into drills and progressions for Power Cleans.  Many times this involves working with a PVC pipe.  Your coach will demonstrate the movement to the class, and instruct how the movement is to be accomplished.  Using a PVC pipe, athletes can then build the correct motor patterns, and form muscle memory to safely and efficiently execute each movement.  All this is done with no weight, except for the fractional weight of a PVC pipe.  In our Power Clean example, your coach may lead you through various drills with a PVC pipe, then instruct the class to move to weighted barbells.  As load is progressively increased the class is drilling deeper into a specific warm-up.  This same pattern is repeated for each of the different exercises for the daily WOD. 

For each class at Bombers CrossFit your coach will lead the class through a warm-up.  While this warm-up takes many forms and can have many different parts it will always flow from a general warm-up to a specific warm-up.  Keep in mind, the warm-up is typically the first 15 minutes of each class.  The warm-up plays a key role in preparing you for the work ahead, so you can maximize your workout and increase your results. 

If you’ve never tried CrossFit give Bombers a try and sign up for a Free Trial.

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