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
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Advanced
- Box Jump, 24"
- KBS, Burpee, 2/1.5 pood
- Run 200M (per round)
Rx
- Box Jump, 20"
- KBS, Burpee, 1.5/1 pood
- Run 100M (per round)
Intermediate
- Box Jump, 18"
- KBS, Burpee, 1 pood/12kg
- Run 100M (per round)
Novice
- Box Jump, 12"
- KBS, Burpee, 12kg/20#
- Run 50M (per round)
No comments:
Post a Comment