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 and Jerk, 2X3 @ 80% & 3X3 @ 85% 1RM
Followed By:
Strength:
Back Squat, 2X3 @ 80% & 3X3 @ 85% 1RM
Followed by:
WOD:
Running of The Bulls:
4 Rounds For Time:
- Advanced
- Run or Row, 500M
- Ring Push ups, 25 reps
- KBS, 2/1.5 pood, 15 reps
Rx
- Run or Row, 400M
- Ring Push ups, 20 reps
- KBS, 1.5 / 1 pood, 15 reps
Intermediate
- Run or Row, 400M
- Ring Push ups, 15 reps
- KBS, 1 pood/12kg, 10 reps
Novice
- Run or Row, 200M
- Push ups, 10 reps
- KBS, 1 pood/12kg, 8 reps
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