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Integrating Cold Plunge and Sauna into Your CrossFit Programming
🗓️ Discover how to fit cold plunge and sauna into your weekly routine for consistent recovery without disrupting training.
Integrating Cold Plunge and Sauna into Your CrossFit Programming
Introduction:
You've mastered the WOD, but are you programming recovery as effectively as your workouts?
Recovery is no longer an afterthought in the CrossFit world. With high-intensity training sessions pushing your body to the limit, recovery needs to be just as much a part of your programming as the workouts themselves. While CrossFit athletes have embraced the benefits of cold plunge and sauna, the key to unlocking their full potential lies in how they’re integrated into your training schedule.
We’ve already explored the science behind why cold plunge and sauna are essential for physical recovery and mental toughness. These tools help CrossFit athletes recover faster, build resilience, and stay mentally sharp under pressure. But now it’s time to shift focus and discuss implementation—how to take those benefits and make them a consistent part of your training routine.
In this post, we’re moving beyond the “why” and diving into the “how”—how to seamlessly weave cold plunge and sauna recovery into your CrossFit programming, ensuring it becomes a consistent part of your routine and not just an afterthought. Whether you’re an athlete looking to optimise your performance or a gym owner aiming to offer comprehensive recovery solutions, this guide will walk you through making these practices as habitual as your next workout.
Seamlessly Adding Cold Plunge to Programming
Cold plunges are powerful tools for recovery, but their real effectiveness comes from consistency. To get the most out of cold exposure, it’s essential to integrate it strategically into your CrossFit schedule, rather than treating it like a second thought.
Pre-WOD Cold Plunge Reset
Pre-WOD Cold Plunge : A 1-2 minute cold plunge before a workout increases alertness , wakes up the nervous system, and clears mental fog, preparing you for intense training.
Feeling mentally foggy or physically drained before your workout? A quick pre-WOD cold plunge can work wonders in resetting the body and mind. Whether you’re coming off a long, stressful day or you’re a morning workout person needing an extra jolt, cold plunging before your session can help increase alertness, wake up the nervous system, and mentally prepare you for the intensity ahead. Just 1-2 minutes in cold water can clear the cobwebs, shake off lingering stress, and help you hit the gym with fresh focus.
If you’re an early riser, conquering a cold plunge first thing in the morning does more than just wake you up—it sets the stage for your entire day. Overcoming the mental challenge of immersing in cold water primes you to tackle whatever challenges the day throws your way.
Example: Before your morning training session, dip into the cold plunge for a minute to jumpstart your day, or use it after a long workday to switch gears and get into “training mode.” The cold shock will leave you feeling refreshed and ready to give your all.
Post-WOD Cold Plunge
Post-WOD Cold Plunge : A 1-3 minute plunge after a workout reduces inflammation and muscle soreness , accelerating recovery. However, athletes focused on hypertrophy should avoid cold exposure immediately after resistance training as it may hinder muscle growth.
After particularly gruelling workouts—think long AMRAPs or max-effort lifts—cold plunges help kick-start muscle recovery by reducing inflammation and muscle soreness. A 1-3 minute plunge immediately following a workout can be enough to reset the body and accelerate the healing process.
However, if your goal is hypertrophy (muscle growth), it’s important to consider the potential downsides of using cold water immersion (CWI) directly after resistance training. A 2024 study by Piñero et al. found that cold water immersion immediately after resistance training can attenuate hypertrophic adaptations—in other words, it may reduce the muscle growth typically induced by resistance exercises. This effect was small, but the data showed that those who skipped CWI after resistance training had better hypertrophy outcomes than those who incorporated it.
While cold plunges remain excellent for reducing inflammation and speeding up recovery, athletes focused primarily on muscle growth may want to avoid using cold plunges right after heavy lifting sessions and instead save them for other times (e.g., active recovery days or lighter WODs). It’s all about balance and prioritizing your goals.
Example: On high-volume leg days or after MetCons that focus more on endurance than hypertrophy, add a 3-minute cold plunge to cool down and reduce DOMS (Delayed Onset Muscle Soreness). Pair it with light stretching or mobility work for maximum benefit. For hypertrophy-focused days, consider waiting at least an hour before cold exposure.
Active Recovery Days
Cold plunges on active recovery days enhance circulation and flush out metabolic waste, keeping recovery momentum without overtaxing the body.
Cold plunges don’t have to be reserved for post-WOD recovery. Incorporating cold exposure on active recovery days can be a game-changer. These days are all about movement, recovery, and staying fresh for your next workout. Use a cold plunge to enhance circulation and help flush out metabolic waste from previous training sessions.
Example: On rest days, follow up a light workout or mobility session with a cold plunge to maintain recovery momentum without overly taxing your body. Aim for 1-3 minutes in the cold plunge after your stretching or foam rolling routine.
Post-Competition Cold Plunge
Post-competition cold plunges help reduce inflammation and speed up recovery between events, keeping athletes fresh for the next round.
Competitions push athletes to their physical and mental limits. Incorporating a cold plunge immediately post-competition or during multi-day events can help keep inflammation at bay and speed up recovery between events. Even just a few minutes can make a noticeable difference in how you feel the next day.
Example: After finishing a tough competition day or event, set aside time for a cold plunge session to maintain peak recovery between heats. This ensures you're back at 100% for the next round, without risking unnecessary fatigue.
Using the Sauna for Pre-WOD Warm-Up & Post-WOD Recovery
While cold plunges excel at reducing inflammation and speeding up recovery, saunas offer a unique set of benefits that can prime your body for performance before and after a workout. Whether you're looking to warm up your muscles or wind down post-WOD, incorporating sauna sessions into your CrossFit routine can enhance flexibility, improve circulation, and promote relaxation.
Pre-WOD Sauna: Warming Up for Peak Performance
A 10-minute sauna session before a workout loosens muscles, boosts circulation, and increases heart rate, preparing the body for high-intensity training.
Imagine walking into your gym with tight muscles and feeling sluggish from the day’s stresses. Jumping right into an intense WOD might leave you prone to injury or underperformance. A short sauna session before your workout can be the perfect way to loosen up stiff muscles, boost circulation, and increase your heart rate, preparing your body for the challenges ahead. Just 10 minutes in the sauna will help increase your core temperature, improve muscle elasticity, and leave you primed for explosive performance.
For early morning athletes, the sauna also serves as an effective way to wake up the body, easing the transition from sleep into high-intensity training. You'll step into the WOD feeling more mobile and mentally prepared for the grind.
Example: Before tackling a strength-heavy WOD or a high-intensity workout, spend 10 minutes in the sauna. Follow this with some light dynamic stretching to ensure you're fully warmed up and ready to go.
Post-WOD Sauna: Relaxation & Recovery
A post-WOD sauna session helps with muscle relaxation, improves circulation, and aids in the removal of metabolic waste, speeding up recovery.
After a tough WOD, your muscles are fatigued, and lactic acid buildup can leave you feeling sore and tight. A post-WOD sauna session provides the perfect recovery environment, helping your body relax, improving circulation, and aiding in the removal of metabolic waste. The heat helps dilate blood vessels, which accelerates oxygen delivery to your muscles and speeds up recovery.
Unlike cold plunges, which focus on reducing inflammation, saunas help with muscle relaxation and overall recovery. It's a great way to wind down after a demanding session and gives your body the opportunity to recover in a more restorative state.
Example: After a WOD heavy on Olympic lifts or long endurance sets, hop into the sauna for 10-15 minutes. Follow it up with some gentle stretching to further promote recovery and maintain flexibility.
Combining Pre and Post-WOD Sauna Sessions
Pre-WOD : A 5-10 minute sauna session before training loosens muscles and prepares the body for performance.
Post-WOD : Follow up with a 10-20 minute sauna session to aid recovery and relaxation.
For those looking to get the most out of their sauna sessions, you can combine both pre-and post-WOD sauna routines. Warm up your body before your workout with a 5-10 minute session, then follow your training with a relaxing recovery stint in the sauna for 10-20 minutes.
Combining Cold Plunge and Sauna in Weekly Routines
While both cold plunge and sauna are powerful recovery tools on their own, combining them in a weekly routine can take your recovery to the next level. By alternating between the two, you’re practicing what’s known as contrast therapy—using hot and cold exposure to maximize blood flow, muscle recovery, and mental resilience. The combination of heat and cold creates a full-spectrum recovery protocol that helps athletes bounce back quicker from tough WODs and prepare mentally and physically for the next one.
Contrast Therapy: How It Works
Contrast therapy alternates between hot (sauna) and cold (plunge), enhancing blood flow, muscle recovery, and mental toughness.
The idea behind contrast therapy is simple: By alternating between hot (sauna) and cold (plunge), you stimulate blood flow and flush out toxins more efficiently than using one method alone. Heat dilates blood vessels and promotes relaxation, while cold constricts vessels, reducing inflammation. Switching between these extremes helps keep muscles loose, improves circulation, and supports overall recovery.
Not only does this combination work wonders for your body, but it also builds mental toughness. Moving from the soothing warmth of the sauna to the bracing cold of the plunge (and back again) trains your mind to adapt to discomfort—just like pushing through the final rounds of a gruelling WOD.
How to Implement Cold Plunge & Sauna Together
When it comes to creating a balanced recovery routine, combining cold plunge and sauna offers both physical and mental benefits. Here’s how you can fit them into your week:
Post-WOD Contrast Recovery
Post-WOD Contrast Recovery : Alternate 5 minutes in the sauna with a 1-3 minute cold plunge for 2-3 cycles. End with a cold plunge to maximize recovery.
After an intense WOD, alternate between the sauna and cold plunge to maximize recovery. Start with 5 minutes in the sauna to relax your muscles and promote blood flow, then follow it up with a 1-3 minute cold plunge to reduce inflammation and soreness. Repeat this cycle 2-3 times, ending with a cold plunge to leave you feeling refreshed and ready for your next training session.
Example: On days where your muscles are particularly fatigued, spend 10 minutes in the sauna after your workout, followed by a 3-minute cold plunge. Alternate for 2 cycles, then finish with cold exposure to promote recovery.
Active Recovery Days
Active Recovery Days : Use shorter cycles (5-minute sauna, 2-minute plunge) for 2-3 rounds to keep muscles fresh without overstraining.
Contrast therapy can also be incorporated into active recovery days, where the focus is on staying loose and maintaining movement. You can use shorter cycles (5-minute sauna, 2-minute cold plunge) and aim for 2-3 rounds. This routine helps keep your muscles fresh without overstressing the body.
Example: On your rest day, incorporate a light mobility session followed by contrast therapy. Spend 5 minutes in the sauna, then 2 minutes in the cold plunge. Repeat for 2-3 cycles to boost recovery without overdoing it.
Weekly Reset Protocol
Weekly Reset Protocol : Dedicate a day to recovery with contrast therapy, mobility work, and light cardio. Alternate 10 minutes in the sauna with a 3-minute cold plunge , incorporating mobility between cycles for a full-body reset.
For athletes or gym owners looking to build consistency into their recovery, set up a weekly recovery protocol. Choose a day (often at the end of a training cycle or after competition) dedicated to recovery. Program a mix of contrast therapy, mobility work, and light cardio to give your body a full reset before the next week of intense WODs.
Example: At the end of a training week, devote an hour to recovery. Start with 10 minutes in the sauna to relax and stretch, then follow it up with 3 minutes in the cold plunge. Alternate for 2-3 rounds, allowing time for mobility work in between each cycle. End with a cold plunge to leave your body feeling fresh.
Conclusion: Recovery Isn't Just an Option—It's Essential
By now, you've seen how powerful cold plunge and sauna therapy can be when integrated into your CrossFit programming. Whether it's the pre-WOD cold plunge reset that helps clear your mind and prepare your body, the post-WOD cold plunge to reduce inflammation, or the sauna sessions that ease you into recovery and relaxation, these tools aren’t just for elite athletes—they’re for anyone serious about pushing their performance to the next level.
The key to success? Consistency. Building cold plunge and sauna protocols into your daily/weekly routine is where the real benefits show up. And when you combine the two in a contrast therapy routine, you're giving your body the chance to recover faster, perform better, and build the mental toughness to push through even the most challenging workouts.
Ready to Bring Cold Plunge & Sauna to Your Routine?
If you’re serious about taking your recovery to the next level, it’s time to start thinking about how to integrate cold plunge and sauna into your CrossFit training. Don’t have access to these facilities yet? No problem! There are ways to begin implementing similar recovery methods today while planning for a full setup in the future.
Start Small: If a full cold plunge setup is out of reach, try using cold showers or ice baths at home after your WODs. For a sauna alternative, you can use a portable steam or infrared sauna, which can be a more affordable first step.
Look for Local Options: Check if there are nearby facilities offering cold plunge or sauna services. Many recovery centers or even local gyms provide these as part of their membership, and it could be a great way to test out these recovery methods before investing.
Plan for the Future: If you're a gym owner, consider the benefits of adding these facilities over time. Cold plunge tubs and saunas not only enhance performance but can also help build a stronger community at your gym. Recovery workshops or special classes focusing on these methods can add value to your members’ experience.
Recovery isn’t just for elite athletes—it’s for anyone looking to optimize performance and longevity. So whether you start small or plan big, now is the time to begin incorporating these powerful tools into your training or gym.
And speaking of community, in the next post, we’ll dive into how cold plunge and sauna can build stronger bonds within your CrossFit gym, helping you foster a thriving community of athletes who train and recover together. Stay tuned!
References
- Piñero, A., Burke, R., Augustin, F., Mohan, A., DeJesus, K., Sapuppo, M., Weisenthal, M., Coleman, M., Androulakis-Korakakis, P., Grgic, J., Swinton, P. A., & Schoenfeld, B. J. (2024). Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy. European Journal of Sport Science. https://dx.doi.org/10.1002/ejsc.12074
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