How and why to prep for a WOD...
Here's a statement you need to take to heart... "If you don't have time to do a proper warm up, then you don't have time to workout"
If you don't warm up properly with the right movements and build up some body heat/sweat and even get winded a little then you're potentially missing extra reps, heavier weights & faster times...
Here's a quick and dirty guideline for a proper warm up:
1. Foam, PVC or LaCrosse Ball Roll the major muscle groups involved in that days WOD...
2. Pick a simple bodyweight movement (jumping jacks, jogging, jump rope, rowing, etc) and just move for 3-5 minutes... If its a WOD where you're going to breath heavy and have a higher heart rate than make sure you get huffing and puffing just a little during this...
3. Stretch YOUR tight spots that are relevant to the WOD that day... Don't necessarily hold for long, but spend at least 1-2 minutes on hip flexors (wall stretch), hip external rotators (think elbow to instep) & shoulders (use bands or a partner to make it more effective)
4. DYNAMIC stretch... Basically means MOVE as you stretch & don't hold for more than 3-5 secs, keep moving from one stretch to another, but again make sure they are all related to the movements you're about to do in the WOD...
5. DONE... You are ready to go!
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