The Ultimate Guide to Warming Up Your Shoulders for CrossFit
Warming up is super important, especially in CrossFit, where the workouts are intense and challenging. If you’re new to CrossFit, you might think warm-ups are just a way to kill time, but they’re actually essential for getting the most out of your workout and staying injury-free. Today, we’re going to talk specifically about warming up your shoulders. Whether you’re doing strict presses, handstand push-ups, devil presses, or similar exercises, a good shoulder warm-up can make a huge difference.
Think about it: your shoulders are involved in almost every upper body movement in CrossFit. They help you lift, push, pull, and stabilize. If your shoulders aren’t ready for action, you’re risking injury and poor performance. So let’s dive into why warming up your shoulders is so important and how you can do it effectively.
This article focuses on Shoulder Warm-ups. If you are interested in Warm-ups in general, see out out Warm-Up Guide Here!
Shoulder Warm-Up Routine
Here’s how to get your shoulders ready for exercises like strict presses, handstand push-ups, devil presses and similar.
Aerobic Warm-Up (2,5-5 minutes)
- Jogging, Rowing, Cycling on the Assault Bike or Bike Erg: Start with a minimum of 2,5 minutes of aerobic exercise to get your heart and lungs into working pace. You will also get your muscles going.
Mobility Warm-Up (5-10 minutes)
Banded Pull Aparts – 10 repetitions
Hold a resistance band with both hands at shoulder width. Keeping your arms straight, pull the band apart until your arms are fully extended to your sides, then slowly return to the starting position, maintaining tension in the band.Shoulder External Rotation – 10 repetitions.
Stand with your elbow bent at a 90-degree angle, keeping your elbow close to your body. Hold a resistance band in your hands and rotate your forearm away from your body while keeping your elbow in place, then return to the starting position.Lat Stretch – 45 seconds.
Place your hands on a wall at shoulder height, then step back and lean your upper body down and forward, keeping your arms straight and your head between your arms, to stretch your latissimus dorsi muscles.Shoulder Taps – 20 repetitions.
Start in a plank position with your hands directly under your shoulders and your body in a straight line. Lift one hand and tap the opposite shoulder while keeping your body stable and hips level, then return to the plank position and repeat with the other hand.Inch Worm – 5 repetitions.
Begin standing with your feet hip-width apart. Bend at your hips to place your hands on the floor, then walk your hands forward into a plank position, perform a push-up, and walk your feet towards your hands, repeating the movement.
Muscle Activation and Skills Training Warm-up (5-10 minutes)
Two rounds of barbell warm-up. Start with an empty bar and do 8 reps of all the barbell movements. Then add a little bit of weight for a second round of 8 reps per movement.
- Overhand Barbell rows – 8 + 8 repetitions.
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Bend at your hips and knees, keeping your back straight, then pull the barbell towards your lower chest by squeezing your shoulder blades together. Lower the barbell back to the starting position in a controlled manner. - High Pulls – 8 + 8 repetitions.
Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip. Start with the weights at your thighs, then explosively pull them up towards your chin, keeping your elbows higher than your wrists, and then lower the weights back down slowly. - Strict Press – 8 + 8 repetitions.
Stand with your feet shoulder-width apart, holding a barbell at shoulder level with an overhand grip. Press the barbell overhead until your arms are fully extended, then lower it back to shoulder level without using your legs for momentum. - Barbell Hold Overhead – 45 seconds.
Stand with your feet shoulder-width apart, press a barbell overhead until your arms are fully extended. Hold this position, keeping your core engaged and your body stable, for the desired amount of time before lowering the barbell back down.
By this time your should be feeling warm and ready for the shoulder workout. Be sure however not to jump straight in to full power. Even though you are warm you should start with an easy weight and build up for a few sets before going full power.
What Equipment is needed
- Rower, Air Bike, Bike Erg or similar for Aerobic warm-up
- Resistance Bands for mobility warm-up
- Barbell and plates for the skills warm-up
Check out the Equipment subsite for more tools, tips, and inspiration.
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What Is a Warm-Up?
A warm-up is a set of exercises you do before your main workout. The goal is to get your heart rate up, increase blood flow to your muscles, improve joint movement, and get your body and mind ready for the workout. A good warm-up usually includes light cardio, stretching, muscle activation, and practicing the skills you’ll use in your workout.
Benefits of Warming Up for CrossFit
Mental Preparation
Warming up isn’t just for your body; it’s for your mind too. CrossFit workouts can be intense and complicated, which can feel overwhelming. A structured warm-up helps you shift your focus from your daily routine to the workout, making you more mentally prepared and confident.
Preventing Injuries
A proper warm-up is one of the best ways to prevent injuries. Cold muscles and stiff joints are more likely to get hurt. By gradually increasing your body temperature and blood flow, a warm-up prepares your muscles and joints for the workout. Stretching and mobility exercises help your joints move smoothly and reduce the risk of strains and sprains.
Performing at Your Best
A good warm-up gets your body ready to perform at its best. Increased blood flow means more oxygen and nutrients for your muscles, helping them work better. Warmed-up muscles are more flexible and responsive, making it easier to do complex movements and lift heavier weights. Muscle activation exercises ensure the right muscles are ready to work hard.
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How to Build a CrossFit Warm-Up
A good CrossFit warm-up should cover all the bases. Here’s how to put together a great warm-up routine:
Aerobic Warm-Up
Start with some light cardio to get your heart rate up and blood flowing. This could be jogging, rowing, cycling, or jumping rope. Aim for 5-10 minutes of steady, moderate-intensity activity.
Mobility Warm-Up
Mobility exercises improve your range of motion and flexibility. Dynamic stretches, which involve moving parts of your body through their full range of motion, are great. Examples include leg swings, arm circles, hip openers, and spine rotations. Pick movements that mimic the exercises you’ll be doing in your workout.
Muscle Activation
Muscle activation exercises wake up the key muscle groups you’ll be using. These exercises can use resistance bands, light weights, or just your body weight. For example, if you’re doing squats, lunges, or deadlifts, try glute bridges or banded side steps to activate your glutes and hips. For upper-body workouts, do scapular push-ups or band pull-aparts to engage your shoulders and back.
Skills Training Warm-Up
Include some skill-specific drills to refine your technique and prepare your nervous system. This is important for complex movements like Olympic lifts or gymnastics exercises. Practice lighter sets of the key exercises in your workout, focusing on perfect form. This could be practicing cleans and jerks with an empty barbell, doing kipping pull-ups, or rehearsing double-unders.
Why Not Start Cold?
Starting a workout without warming up can lead to poor performance and injuries. Cold muscles are less elastic and more likely to tear. Stiff joints limit your range of motion, making it hard to do exercises correctly. Your heart and lungs also need time to adjust to the workout. Jumping in cold can make you feel sluggish, increase your risk of injury, and lower your overall performance.
Benefits of a Proper Warm-Up:
- Better Muscle Performance: Warm muscles work more efficiently and produce more power.
- Improved Coordination: A good warm-up gets your nervous system ready, improving your coordination.
- Increased Mental Focus: Warming up helps you focus better on your workout.
- Reduced Injury Risk: Warm muscles and joints are less likely to get hurt.
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Conclusion:
Warming up your shoulders properly is crucial for a safe and effective CrossFit workout. It prepares your body and mind, helps prevent injuries, and ensures you perform at your best. By incorporating aerobic activity, mobility exercises, muscle activation, and skill-specific drills, you can create a comprehensive warm-up routine that sets you up for success. So next time you hit the gym, take the time to warm up properly—you’ll feel the difference in your performance and your overall fitness journey.
