How to Warm Up and Cool Down for Crossfit Athletes

Welcome to the Misfit Athletics Warm Up and Cool Down Protocols

Welcome to the Misfit Athletics Warm Up and Cool down Guide. Our goal with this document is to end the days of generic warm-ups stuck at the beginning of a long training day and replace that concept with thoughtful warm-ups and cool-downs that apply to each and every session you do.

As you navigate through each section and the protocols within them, you’ll start to get an idea of what it takes to adequately prep and recover multiple times a day. We’ve always championed the concept that no one should be impressed by an excess of free time but by the ability to earn volume through intention piece by piece. There is no better place to start embodying that philosophy than applying the protocols below.

Met-Cons and Intervals

Moderate Intensity

Think medium to long workouts where the name of the game is consistent, repeatable rounds.

Step 1 – Sweat Check

On a machine(s) of your choice:
5:00 @ Heartrate of 160-Age
5:00 @ Heartrate of 165-Age
5:00 Building from 165-Age to 180-Age

Step 2 – Activation

Identify major muscle groups used in the workout and spend 5:00-10:00 activating. See activation protocol for ideas.

Step 3 – Move

Spend 5:00-10:00 warming up workout movements.
Rest 5:00 before working out.

High Intensity

Think short to long workouts where your heart rate will be high from beginning to end. A large portion of met-cons and intervals will fall into this category.

Step 1 – Sweat Check

On a machine(s) of your choice:

5:00 @ Heartrate of 160-Age
5:00 @ Heartrate of 165-Age
3:00 Building from 165-Age to 180-Age
2:00 Building from 180-Age to Uncomfortable HR

Step 2 – Activation

Identify major muscle groups used in the workout and spend 5:00-10:00 activating. See activation protocol for ideas.

Step 3 – Move

Spend 5:00-10:00 warming up workout movements.
Rest 5:00 before working out.

Peak Intensity

Think short to medium workouts that elicit the “oh no” feeling when you read them.

Step 1 – Sweat Check

On a machine(s) of your choice:

4:00 @ Heartrate of 160-Age
4:00 @ Heartrate of 165-Age
4:00 Building from 165-Age to 180-Age

Step 2 – Activation

Identify major muscle groups used in the workout and spend 5:00-10:00 activating. See activation protocol for ideas.

Step 3 – Move

Warm up movements, then spend 1:00-2:00 moving through some or all of them at high intensity. The goal is to get movements ready for the workout and reach a high heart rate.

Rest 5:00 before working out.

Monostructural

If you follow Misfit Athletics programming, you will see Monostructural work referred to as ‘Bitch Work’

Sustain Pacing / Maffetone

All monostructural pieces with “sustain” pacing requirements and all Maffetone sessions.

Step 1 – Sweat Check

On a machine(s) of your choice:

5:00 @ Heartrate of 160-Age
5:00 @ Heartrate of 165-Age
5:00 Building from 165-Age to 180-Age

Step 2 – Activate

Save static stretching for cool-down!

Step 3 – Move

In the 5:00 between sweat check and workout, take care of any active stretching or activation that felt like it needed attention during sweat. 

Reach Pacing

All monostructural pieces with “reach” pacing requirements.

Step 1 – Sweat Check

On a machine(s) of your choice:

5:00 @ Heartrate of 160-Age
5:00 @ Heartrate of 165-Age
3:00 Building from 165-Age to 180-Age
2:00 Building from 180-Age to Uncomfortable HR

Step 2 – Activate

Save static stretching for cool-down!

Step 3 – Move

In the 5:00 between sweat check and workout, take care of any active stretching or activation that felt like it needed attention during sweat.

Send Pacing

All monostructural pieces with “send” pacing requirements.

Step 1 – Sweat Check

On a machine(s) of your choice:

4:00 @ Heartrate of 160-Age
4:00 @ Heartrate of 165-Age
4:00 Building from 165-Age to 180-Age

Step 2 – Activation

In the 5:00 between sweat and move, take care of any stretching or activation.

Step 3 – Move

Use 3-5 short intervals to spike your heart rate, letting it fully settle between each spike.
Rest 5:00 before working out.

Lifting

Deadlift

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

3 Rounds

KB Rdls x 12
Single Leg Banded Hamstring Pull Downs x 10 Per Side
Single Leg Elevated Hamstring Bridges x 8 Per Side

Step 3 – Move

With an empty bar:
10 Ground to knee deadlifts
10 Knee to hip deadlifts
10 Deadlifts

Building from low weight to near working weight:
10-8-6-4-2 Reps with ample rest

Squat Clean

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Banded Glute Activation 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Step 3 – Move

With an empty bar:
1x Front Squat Hold
3-5x Position 1 Muscle Clean
3-5x Position 2 Muscle Clean
3-5x Position 3 Muscle Clean
1x Front Squat Hold
3-5x Position 1 Power Clean
3-5x Position 2 Power Clean
3-5x Position 3 Power Clean
1x Front Squat Hold
3-5x Position 1 Squat Clean
3-5x Position 2 Squat Clean
3-5x Position 3 Squat Clean
1x Front Squat Hold
3-5x Tempo Pull Squat Cleans

Building from low weight to near working weight:
5-4-3-2-1 Reps with ample rest

Back Squat

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Banded Glute Activation 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Then

2 Rounds

Banded Dead bugs x 14 Reps
Tall Box Step Downs x 10 Per Side
Body weight Lunge Steps x 20

Step 3 – Move

With an empty bar:
1x Back Squat Hold
10 Pause Back Squats
1x Back Squat Hold
10 Back Squats
1x Back Squat Hold

Building from low weight to near working weight:
10-8-6-4-2 Reps with ample rest

Power Clean

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Banded Glute Activation 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Then

2 Rounds

Slow Single KB Walk Right 1:00
Plank :45
Slow Single KB Walk Left 1:00
Hip Extentions x 10

Step 3 – Move

With an empty bar:

3-5x Position 1 Muscle Clean
3-5x Position 2 Muscle Clean
3-5x Position 3 Muscle Clean
3-5x Position 1 Power Clean
3-5x Position 2 Power Clean
3-5x Position 3 Power Clean
3-5x Tempo Pull Power Cleans

Building from low weight to near working weight:
5-4-3-2-1 Reps with ample rest

Power Snatch

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Y-T-W 10 x at each position
Shoulder Swimmers x 10
Scap Pull-Ups x 10
Lying DB External Rotations x 10 Per Side

Step 3 – Move

With an empty bar:
3-5x Position 1 Muscle Snatch
3-5x Position 2 Muscle Snatch
3-5x Position 3 Muscle Snatch
3-5x Position 1 Power Snatch
3-5x Position 2 Power Snatch
3-5x Position 3 Power Snatch
3-5x Tempo Pull Power Snatch

Building from low weight to near working weight:
5-4-3-2-1 Reps with ample rest

Lunges

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Banded Dead bugs x 14 Reps
Tall Box Step Downs x 10 Per Side
Body weight Lunge Steps x 20

Then

2 Rounds

Banded Glute Activation 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Step 3 – Move

Bodyweight:
10 Split Squats per side
20 Walking Lunge Steps

With an empty bar:
1x Lunge Hold per side (knee just above floor)
10 Pause Walking Lunge Steps
1x Lunge Hold per side (knee just above floor)
10 Walking Lunge Steps
1x Lunge Hold per side (knee just above floor)

Building from low weight to near working weight:
10-8-6-4-2 Reps with ample rest

Squat Snatch

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Banded Dead bugs x 14 Reps
Tall Box Step Downs x 10 Per Side
Body weight Lunge Steps x 20

Then

2 Rounds

Y-T-W 10 x at each position
Shoulder Swimmers x 10
Scap Pull-Ups x 10
Lying DB External Rotations x 10 Per Side

Step 3 – Move

With an empty bar:
1x OHS Hold
3-5x Position 1 Muscle Snatch
3-5x Position 2 Muscle Snatch
3-5x Position 3 Muscle Snatch
1x OHS Hold
3-5x Position 1 Power Snatch
3-5x Position 2 Power Snatch
3-5x Position 3 Power Snatch
1x OHS Hold
3-5x Position 1 Squat Snatch
3-5x Position 2 Squat Snatch
3-5x Position 3 Squat Snatch
1x OHS Hold
3-5x Tempo Pull Squat Snatch

Building from low weight to near working weight:
5-4-3-2-1 Reps with ample rest

Front Squat

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Slow Single KB Walk Right 1:00
Plank :45
Slow Single KB Walk Left 1:00
Hip Extentions x 10

Then

2 Round

Banded Dead bugs x 14 Reps
Tall Box Step Downs x 10 Per Side
Body weight Lunge Steps x 20

Step 3 – Move

With an empty bar:
1x Front Squat Hold
10 Pause Front Squats
1x Back Front Hold
10 Front Squats
1x Back Squat Hold

Building from low weight to near working weight:
10-8-6-4-2 Reps with ample rest

Overhead Pressing

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Y-T-W 10 x at each position
Shoulder Swimmers x 10
Scap Pull-Ups x 10
Lying DB External Rotations x 10 Per Side

Step 3 – Move

With an empty bar:
1x Overhead Hold
10 Strict Press
1x Overhead Hold
10 Push Press
1x Overhead Hold
10 Low Catch Pause Push OR Split Jerk

Building from low weight to near working weight:
10-8-6-4-2 Reps with ample rest

Overhead Squat

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Y-T-W 10 x at each position
Shoulder Swimmers x 10
Scap Pull-Ups x 10
Lying DB External Rotations x 10 Per Side

Then

2 Rounds

Banded Glute Activation 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Step 3 – Move

With an empty bar:
1x OHS Hold
10 Pause OHS
1x OHS Squat Hold
10 OHS
1x OHS Squat Hold

Building from low weight to near working weight:
10-8-6-4-2 Reps with ample rest

Clean and Jerk

Step 1 – Sweat Check

Low Rep / Heavy Weight Lifts:
Perform a machine(s) sweat check at a moderate intensity in the 5:00-10:00 range

High Rep / Moderate Weight Lifts:
Perform a machine(s) sweat check at a low intensity in the 12:00-20:00 range

Step 2 – Activation

2 Rounds

Banded Dead bugs x 14 Reps
Tall Box Step Downs x 10 Per Side
Body weight Lunge Steps x 20

Then

2 Rounds

Banded Glute Activation 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Then

1 Round

Y-T-W 10 x at each position
Shoulder Swimmers x 10
Scap Pull-Ups x 10
Lying DB External Rotations x 10 Per Side

Step 3 – Move

With an empty bar:
1x Front Squat Hold
3-5x Position 1 Muscle Clean
3-5x Position 2 Muscle Clean
3-5x Position 3 Muscle Clean
1x Overhead Hold
10 Strict Press
1x Front Squat Hold
3-5x Position 1 Power Clean
3-5x Position 2 Power Clean
3-5x Position 3 Power Clean
1x Overhead Hold
10 Push Press
1x Front Squat Hold
3-5x Position 1 Squat Clean
3-5x Position 2 Squat Clean
3-5x Position 3 Squat Clean
1x Overhead Hold
10 Low Catch Pause Push OR Split Jerk
1x Front Squat Hold
3-5x Tempo Pull Squat Clean & Jerk

Building from low weight to near working weight:
5-4-3-2-1 Reps with ample rest

Activation Protocols

Whenever you’re going to move large muscle groups through big ranges of motion, with heavy weight, or high reps, it’s important to spend some time letting your body know how to activate them. The protocols below are designed to light up the circuitry used in activating the targeted muscle groups. Once you’re used to warming up this way, the next step is to carry over that activation in your workouts to maximize the use of your most powerful muscle groups.

Hips / Quads

2 Rounds
Banded Dead bugs x 20 Reps
Tall Box Step Downs x 10 Per Side
Body weight Lunge Steps x 20

Hamstrings

3 Rounds
KB Rdls x 12
Single Leg Banded Hamstring Pull Downs x 10 Per Side
Single Leg Elevated Hamstring Bridges x 8 Per Side

Glutes

2 Rounds
Banded Glute Activation 1:30
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

Low Back / Midline

2 Rounds
Slow Single KB Walk Right 1:00
Plank :45
Slow Single KB Walk Left 1:00
Hollow Hold :20x

Upper Back / Shoulders

2 Rounds
Y-T-W 10 x at each position
Shoulder Swimmers x 10
Scap Pull-Ups x 10
Lying DB External Rotations x 10 Per Side

Cool Down

When you don’t cool down, and your heart rate immediately drops, the blood currently within the muscles doesn’t get a chance to be drained out of them. Consequently, blood pools within the muscles. This is “dirty” blood, containing relatively large quantities of CO2, acidic hydrogen ions, and other by-products of exercise. The longer it stays within the muscles, the more of a chance it gets to damage them. And because the muscles are still being damaged, they are not going to start recovering in earnest until that blood has had a chance to leave. So, the warm-up allows exercise to be a less stressful endeavor for the body. Cool-down allows recovery to happen effectively and in a timely fashion.

Conditioning

Step 1: Flush

On a machine(s) of our choice:
5:00 @ Heartrate Above of 165-Age
5:00 @ Heartrate Above of 160-Age
5:00 Going from 160-Age to 140-Age

Step 2: Static Stretching

A post-workout environment is the best case scenario for static stretching as long as you’re not going to use the targeted muscle groups soon. Refer to ROMWOD poses or your own go-to’s to create more length and access after your flush. 

Step 3: Temperature Control

When overheating is an element of your training conditions, get into cold, but not icy, water submersion for 3:00-5:00.
If you don’t have access to a cold tub, a cold shower or cold press applied to your palms, forehead, and/or bottom of feet works best.

Lifting

Step 1: Shift CNS

After lighting up your CNS, it’s important to let your body know that you want to switch back over to an anabolic state to repair and build muscle. We suggest getting “in the zone” in a quiet place and focusing on nasal breathing while watching your heartrate drop. The more you practice this, the better you’ll get at activating the resting side of your CNS.

If you feel like you built up some waste in your muscles due to a higher rep session, you can work on your nasal breathing while slowly moving on a walk or machine.

Step 2: Static Stretching

A post-workout environment is the best case scenario for static stretching as long as you’re not going to use the targeted muscle groups soon. Refer to ROMWOD poses or your own go-to’s to create more length and access after your flush. 

Step 3: Temperature Control

When overheating is an element of your training conditions, get into cold, but not icy, water submersion for 3:00-5:00.

If you don’t have access to a cold tub, a cold shower or cold press applied to your palms, forehead, and/or bottom of feet works best.

Go spread that gospel through action and encouragement!

Whether you’re inspired by better workout scores at lower heart rates, flushing waste from your muscles immediately after each piece, or HOURS a week of practice and free cardio, this guide has the ability to move the needle for an athlete at any level. Plain and simple, your body wants a heads up on what you’re about to do, and needs to be let down gently after an intense workout if you’re interested in repeating that effort within the next 1-36 hours. Put this guide into practice and encourage your tribe to follow suit.