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, 3X5, 75-80-85% 1RM
Followed By:
Strength:
Overhead Squat, 3X5, 75-80-85% 1RM
Followed by:
WOD:
:
For Time:
Intervals
- Advanced
- Run 8x200m...Rest 45 seconds between intervals*
*Vest
Rx
- Run 8x200m...Rest 45 seconds between intervals
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