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
Clean & Jerk 3X5, 65 -70-75% 1RM
Followed By:
Strength:
Deadlift 3X5, 65 -70-75% 1RM
Followed by:
WOD:
BonBon:
2 Rounds For Time:
- Advanced
- Run 1000m
- 20x Push Press (95/65#)
- 20x SDHP (95/65#)
- 20x KB swings (2/1.5 pood)
Rx
- Run 1000m
- 20x Push Press (75/55#)
- 20x SDHP (75/55#)
- 20x KB swings (1.5/1 pood)
Intermediate
- Run 800m
- 20x Push Press (65/45#)
- 20x SDHP (65/45#)
- 20x KB swings (1 pood/12kg)
Novice
- Run 500m
- 15x Push Press (65/45#)
- 15x SDHP (65/45#)
- 15x KB swings (1 pood/12kg)
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