The Importance of the Warm-up
First thing first: The warm up. The warm up starts the second your eyes open in the morning and you become aware of your surroundings and how you feel. Most people wake up needing a good stretch. Before you ever get out of bed, make the decision to spend at least two minutes stretching. The first time you bend over in your day shouldn't be to pick something up. It should be to stretch.
What about the warm up in the gym? GET THERE EARLY. Even though the gym provides a pre-workout warm up routine, you should take a good 5 to 10 minutes of focused work before that.
Two things should dictate what you need to focus on. First; how do you feel? Is your lower back stiff? A calf tight? Is your neck bothering you? Spend a few minutes on the aches you can feel. Move the joints around a bit to get a determination of your mobility and functionality. Are you going to have to make allowances for a joint or muscle during the workout? This is the time to find out. If you have an ache but you're not sure what to do, ASK A COACH!
Second, what's the workout of the day going to be? Look at the Skill, Strength and WOD on the white board to determine what extra work you need to do. If the Skill is double-unders and the WOD has box jumps, then you better get the calves loosened up.
"But Coach, what if I'm running late?" Too, bad! The warm up is the most important part of the workout. If you're late and need to skip the Skill or Strength portion of the work out, so be it. But get the warm up done.
Why do you think most coaches make you do burpees if you're late to a workout? It's not just a punishment. It's also a great way to make someone warm up and get loose. It's injury avoidance!
Remember, a proper warm up before any kind of workout is your responsibility. You know your body better than anyone. Take the time to warm up and keep those injuries away!