Just for your reference or if you’re on the road, here is the ROM (range-of-motion) warm-up that we use at Titanium CrossFit with Marc Mazzocchi. I’m not an expert or doctor, so please don’t take this advice over that of your health care professional!
So, without further ado…
1) 800m Run or 5min Row or Skipping: Just a warm-up to get sweaty, get loose.
Then 10 of each…
2) Dowel Dislocates: Go as wide as you need to so that you can keep your arms straight the whole time. This is great for opening up your chest and shoulders, and as you get more flexible you will be able to move your hands in to a more narrow grip (see video). If you don’t have a dowel, I have used a broom stick or a skipping rope as well.
3) Leg Swings: Front and back, both legs. It’s just a warm-up, so don’t force it. I like to have a dowel to the outside for balance, and I swing my opposite arm and leg. I touch my toe, but you don’t have to do that. Just remember to keep your hips squared and your knee in line (video).
4) Leg Swings: To the side, both legs. Your leg won’t go as high here, think of your leg as a pendulum. Again, keep those hips squared, and your toes pointed forward. I put the dowel in front for balance (video).
*Note: No need to be as aggressive about it as the guy in the video, it’s just a warm-up!
5) Elbow to Instep & Hamstring Stretch: Go down into a lunge, put both hands/arms on the inside of your leg (hence “instep”), and you can gently push the bent leg/knee to the side to open up the hip and side of the glute/butt. Don’t hold this for a long time like a static stretch, just a few seconds.
Then come out of the lunge, and push your hips back, try to straighten your front leg to stretch your hamstrings. Tuck that chin down so your neck isn’t straining. Alternate legs, and do 10 total (video). You don’t have to walk like she does in the video, you can do this on the spot/stationary.
6) Samson Stretch: A funky kind of lunge. Lunge far enough forward that your shin is vertical. Keep that knee in line with your toes, and gently touch your back knee to the ground. You can swing your arms overhead as you lunge, I like to extend mine from the top of my head to overhead to open up my shoulders and triceps a bit more. Alternate legs, do 10 total, and switch up going forward and backwards (video). This one can be a bit of a balance challenge!
*Don’t forget to cool-down after your workout too! See the Raido Coaching blog post Post-Workout Stretching for more information.