Ready-Made Warmups

Thanks to the many sources for these warmups.  We cycle through them regularly.

NORCAL Warmup (Source: Nicki Violetti's Onramp Curriculum.)
  • Run, Row or Jumprope
  • DROM
  • Shoulder mobility
  • Burgener WU
Gymnastic Warmups and Skills (Source: The Russian’s Gymnastics Warm-Up)
Gymnastic WU/skills 1
Upper-body pressing 
2 rounds of: 
  • 3 x Kick up to handstand attempts 
  • 5 xRing push-ups
  • 10 sec. Tripod/frog stand 
2 rounds of: 
  • 10 x Overhead squats
  • (45-35-15# Bar or PVC) 
  • 10 x Kettlebell deadlifts (1.5/1 pood; 53/35#) 
Upper-body pressing 
2 rounds of: 
  • 5 x HSPU
  • 10 sec. Frog stand 
2 rounds of: 
  • 5 x Pistols (each leg) 
  • 10 x Hip extensions
Gymnastic WU/skills 2
Upper-body pulling 
2 rounds of: 
  • 3 x Kip attempts
  • 5 x Dead-hang pull-ups
(band assisted if necessary) 
Core/low back 
2 rounds of: 
  • 10 sec. Tuck L-hang
  • 10 x Kettlebell swings 
(16/12 kg)
Upper-body pulling 
3 rounds of: 
  • 5 xDead-hang pull-ups 
(add weight if necessary) 
  • 3 x Muscle-up rows
Core/Low Back 
3 rounds of: 
  • 10 sec. Tuck L-sit on the rings
  • 10 x Back extensions

3 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
(Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.)

Shoulder prep (Kelly Starrett) (Source: Shoulder Prep)
  • Pushup circles
  • 1” Pushup
  • Pushups wide - narrrow
  • Side triangle, 10 x foot taps
  • Walkouts
  • DROM
  • Hang actives
  • Chinups wide to narrow
  • Pullups wide to narrow
Hip Prep (Kelly Starrett) (Source: Hip Prep)
  • 10 squats
  • Knees out
  • Pigs On Ice
  • Squat straddles
  • Groiners
  • Active split
  • Tall squats
  • Fences

CFE Warmup (Source: CFE Certification
  • 15 x Random Hand Push-Ups
  • 10 - 20 Alternating Plank Lunge
  • 10 - 20 Alternating Open Chest Plank Lunge
  • 10 - 20 Alternating Plank Lunge to Perfect Squat
  • 10m fwd & back Walking Downward Dog
  • 10 each way Foot Rolls
  • 10 -20 Bent Leg Toe Touch
  • 10 each side Foot Rocks
  • 10 each side Foot Grab and Touch



Get rotator cuff a chance to prep
Pushup position - tight belly, butt
-make circles over shoulders, weight bearing in the shoulder joints, go both ways around.
-Down slow to 1” off the deck, hold, shoulder blades pressed together, press back up.
-rotate onto side (yoga side triangle) hand up, clap top foot 10X.  Press shoulders up, active.
-sit straight-legged,  be tall, arms overhead, shoulders back, active.
-arms down to middle of thigh, walk feet out, squeeze butt into hip extension.  Squeeze shoulders together. Hold. tight. repeat. Hollow.
-3 slow pushups each, shoulders nuetral position.
  • normal
  • wide
  • planche, best elbow ahead of wrist
  • wide, lower to one side, up, then lower to the other side, up.
  • fingers touch (diamond)
-With feet on 5# plate, walk with stiff arms forward and backward.
-forward and back horizontal plane.
-bend over at hip and do same plane relative to torso (now a vertical plane.)  Squeeze shoulders together.
-Forward and back vertical plane stretches front of shoulder
-Both arms horizontal plane together with body twist, look at opposite foot.
-Continue, adding a snap up of the hands to touch the back of your neck on each side (internal rotation.) up the back.
-active shoulder, scribe big arc. other arm.
-Both arms up, opposite directions.
Pullup active, down repeat, then one of each:
  • Wide, palm facing grip (snatch chin-up)
  • normal grip
  • narrow hands touching
  • Wide, palms away
  • normal
  • narrow
10 squats
Knees Out
on-off-on tension, wider, repeat.
Pigs On Ice Skates
hands behind head 
walk in bottom squat position
weight on heels, knees out.
Sub is rocking side to side.
(meniscus issues.)
Squat Straddles
one leg out from bottom position
shin to vertical, use hands to walk to other side.
Keep butt low.
Harder; no hands.
From pushup position, one foot up next to hand.
Flat back.
Weight on hands, jump - switch
Jump through hips, not around.
Active Split
Tight midline, back extension.
bring knee to chest.
Big step out into split jerk landing position.
weight even between feet, pelvis level and square.
Step out further.
Repeat other side.
Tall squats
arms overhead/active shoulders, grab thumbs.
Tight and tall, squat.
Repeat with feet together.
pull shoulders back.
Step up and over.
Turn twist low and go under.
Gymnastic WU 
No requirements. Everyone can start here. 
Goals: Improvement in CrossFit, development of basic 
proficiency with body-weight exercises, development 
of necessary upper-body strength and lower-body 
Early Intermediate 
Goals: Reaching the Intermediate level. 
3 dead-hang pull-ups, handstand (against a wall), 
3 ring dips, overhead squat x 15 reps (45/33 lb. for 
men and women, respectively). 
Goals: Moving toward being able to do all CrossFit 
WODs as RX’d. 
1 muscle-up (kipping, partial ROM), partial HSPU 
(against a wall). 
Goals: Polishing all the CrossFit skills and further 
advancing into the world of gymnastics (mainly the 
strength elements) such as wide-grip muscle-ups 
and L-sit muscle-ups, levers, planches and presses to 
handstand, weighed pistols, etc. 
1 muscle-up (dead-hang, full ROM), HSPU (full 
ROM, against a wall), pistol.