Hey Guys!

I know you guys are advocates for warming up and prioritizing what your going to be doing in that workout in your warm up along with 
1) Elevated Heat Rate & Increase body temperature
2) Joint Capsule Distraction/Approximation
3) Dynamic Warm-up (Applying motor control to these movements)

Here’s the problem I am having, with your crossfit workout I find it’s easier to get a quick, effective, and efficient warm up if you are primarily only training one or two main movements patterns because you can easily just focus your warm-up around that movement. But for a coach who is training someone  only two times per week to Hip-Hinge, Squat-Pattern, Horizontal Push/Pull, Vertical Push/Pull, and unilateral lower body varations all in one workout, How can I effectively warm someone up in all the positions without using up half the session just for the warm up.

My typical Ideal warm-up would go assault bike for 30 calories, then some dynamic box jumps to work on motor control in the squat, then i’ll throw in some leg swings to focus a bit on the hip hing, then some banded distractions to work on the shoulder to prep them for horizontal Push/Pull and the Vertical Push/Pull and then by the time I am done all of that I feel as if I’ve spent 25-30 mins of the session and I still don’t feel as if that is an effective warm-up because by the time I’m done using the bands there Heart Rate has dropped due to time.

So what I’m really trying to say is, can you suggest a routine that might speed up the process for warming up someone’s Squat Pattern, Hip-Hinge Pattern, Horizontal Push/Pull,  Vertical Push/Pull and Unilateral Lower Body Movements? 

Example Workout 

A1) Squat Pattern – Goblet Squats
A2) Horizontal Row – Seated Cable Row

B1) Hing-Hinge – Kettel Bell Swings or Deadlift
B2) Horizontal Push – Push Ups

C1) Vertical Push/Pull – Landmine Press / Chin Ups
C2) Unilateral – Walking Lunge / 1-Leg Kettle Bell Dead-lift

D1) Core Resisting Extension – Deadbugs
D2) Resisting Lateral Bend – Side Planks