Warmup:
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .
1-2 rounds of 5-10 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension or Good Mornings
- Pull-up
- Ring Dip or HSPU
Followed By:
Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
Push Jerk 3X3, 75-80-85% 1RM
Followed By:
Strength:
Bench Press 3X3, 75-80-85% 1RM
Followed by:
WOD:
TRIPLE DOG DARE YOU!
AMRAP In 12 Minutes Of:
- Advanced
- 10x KB Burpees (2/1.5 pood)
- 10x KB Front Squats (2/1.5 pood)
- 1x TGU per hand (2/1.5 pood)
Rx
- 10x KB Burpees (1.5/1 pood)
- 10x KB Front Squats (1.5/1 pood)
- 1x TGU per hand (1.5/1 pood)
Intermediate
- 8x KB Burpees (1 pood/12kg)
- 8x KB Front Squats (1 pood/12kg)
- 1x TGU per hand (1 pood/12kg)
Novice
- 5x KB Burpees (12kg/20#)
- 5x KB Front Squats (12kg/20#)
- 1x TGU per hand (12kg/20#)
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