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
Snatch,3-2-1-1-1 @ 85-90-95%
Followed By:
Strength:
Deadlifts,3-2-1-1-1 @ 85-90-95%
Followed by:
WOD:
Up And Over!:
AMRAP in 12 minutes:
- Advanced
- 5x Ground to overhead (185/135#)
- 10x True push-ups
- 15x Box jumps (24 inch)
Rx
- 5x Ground to overhead (155/115#)
- 10x True push-ups
- 15x Box jumps (24 inch)
Intermediate
- 5x Ground to overhead (135/95#)
- 10x push-ups
- 15x Box jumps (20 inch)
Novice
- 5x Ground to overhead (95/65#)
- 10x push-ups
- 15x Box jumps (18 inch)
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