Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Warm Up for Strength

An effective warm up prepares the body for the workout by both increasing the temperature of the tissues and preparing the neuromuscular system for the movements ahead. During the last several weeks we have been beginning most classes with the strength component consisting of 3setsx5reps of a given barbell movement. As the weight gets heavier and more challenging, a proper warm up is essential to success under the bar. We must find the perfect amount of warm up sets to prepare the body without fatiguing it.

The first component to an effective warm up for lifting is a 5 minute cardio piece to get the body moving and literally “warm” the body up. Ideally during this first component, the range of motion needed to perform the lift of your choice is explored. So, if you are planning on squatting, jumping on a rower might be the best option to get your hips loosened up. And if you’re planning on overhead pressing, add in some kipping swings could be beneficial to loosen up your shoulders overhead.

The second component of an effective warm up involves getting under the barbell. Perform 2 sets of 5 reps with the empty bar, stretching or foam rolling for a couple minutes between sets. Then, take 3-5 more warm up sets making jumps towards your working weight. There really is no need to perform more than 5 reps during the warm up sets, in fact as you move closer to your working weight, sets of 3 or 2 are sufficient.

Below is an example of how to warm up for 3×5 squats at 200lbs
5 reps with the empty bar
Stretch/foam roll/lacrosse ball for a couple minutes
5 reps with the empty bar
95lbs for 5
135lbs for 3
165lbs for 3
185lbs for 2
Working sets—200lbs for 3×5

*Unlike the working sets, only a short break is needed between warm up sets. Once you reach your working weight, keep track of rest time and try to give yourself 3-5 minutes between sets at heavy weights*

Don’t discount the warm up. These reps should be treated like working sets with the same focus on technique. Have a plan going into the strength portion of the workout especially as the weights get heavier and you get stronger. If you have any questions, feel free to ask a coach.

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brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness community.read more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long member.read more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and welcoming.read more
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