Warmdown
It is your responsibility to ensure that you perform a proper warmdown at the end of the session to ensure maximum recovery. A disciplined warmdown helps rid your body of lactic acid and can assist in reducing any post workout muscle soreness. It is also important to gradually bring your heart rate back down to normal.
Your warmdown should take about 5-10 minutes and ideally will include:-
- Some easy cardio to “flush” out the lactic acid, say 5 mins on the bike or rower at a very light intensity
- Passive stretching of all major muscle groups, ie stretch ..
- Pecs, shoulders, triceps, biceps
- Hamstrings, quads, calves
- Glutes, lower back, upper back
- Any specific rehab/triggering that you need to do
If you are unsure how to effectively warmdown or stretch, grab a trainer at the beginning of the next session and they will take you through a warmdown protocol.
Given the intensity of the CrossFit sessions it is highly likely that you will want to lie down immediately following the workout to recover. Try to minimise this period to no longer than a minute, and as soon as possible, stand up and walk around to actively recover.
Experiment with your warmdown protocol until you find something that works for YOU. Consistently warmining down and stretching at the end of the workout will help prepare your for the next session, and ultimately can lead to better performances in the session.